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Vegan Egusi Soup

Try this flavorful vegan egusi soup for a healthy twist on the traditional Nigerian dish. This stew which uses tofu and mushrooms is easy to make, nutritious, and low-carb!

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 8
Calories: 401 kcal
Course: Lunch , Dinner
Cuisine: Nigerian

Ingredients

  • 2 cups egusi seeds (melon seeds)
  • ⅓ cup water
  • ⅓ cup palm oil (to fry the tofu)
  • 250 g mushrooms - approximately ½ lb
  • 250 g ready-made tofu or homemade awara approximately ½ lb
  • ⅓ cup palm oil to cook the egusi soup (use more or less, depending on your preference)
  • ½ onion diced
  • 2 tablespoon locust beans (iru)
  • 1 tablespoon mushroom powder - optional (make your own by blending dried mushrooms)
  • 2 large red bell-peppers
  • 1-2 Scotch bonnet or habanero peppers (use more or less, if preferred)
  • 3-5 African bird eye chilis
  • 1 medium-sized onion
  • vegetable seasoning cube
  • ¾ teaspoon salt (to taste)
  • ¼ teaspoon black pepper (optional)
  • 1 cup vegetable stock (or water)
  • 500 g sliced fresh or frozen spinach - approximately 1 lb (or a mix of green vegetables such as ugwu and uziza leaf) - see notes.

Instructions

    Cup of Yum
  1. Blend the red bell peppers, habanero or scotch bonnet peppers, bird eye chilis, and onion until smooth then set aside. If necessary, add a small amount of water but not too much to help with the blending.
  2. Separately, blend the egusi seeds to a powder and transfer it to a bowl. Add some water and mix to form a smooth and thick paste.
  3. Heat some palm oil in a pot or pan. Fry the tofu on both sides, then set aside.
  4. Add the remaining palm oil to the same pot and allow this to heat, without overheating. Add the diced onion, and locust beans, then fry for 2-3 minutes, or until fragrant. Add the mushroom powder (optional) then combine.
  5. Next, add the blended peppers, vegetable seasoning cube, and salt, pepper, and cook on medium heat for 10-15 minutes or until much of the liquid has reduced, stirring from time to time. The oil will come to the top once ready.
  6. Add the mushrooms, tofu, and vegetable stock or water then combine. Cover and allow the soup to simmer for 5 minutes.
  7. Gently pinch medium-sized chunks of the egusi paste and add this to the sauce, but do not stir. Reduce the heat to low, cover, and allow the sauce to cook for about 20 to 30 minutes with little or no stirring, or until the egusi forms a compact mass. Keep an eye on the sauce so it does not burn. Add more vegetable stock or water if necessary.
  8. Once this time is up, add the spinach and use a wooden spoon to gently stir. Break the egusi lumps accordingly, depending on how chunky you like your soup. Cook covered for a further 5 minutes, check for salt, and add more if necessary.
  9. Serve this vegan egusi soup with different types of swallow, such as fufu or pounded yam.

Notes

  • You can use fresh or frozen spinach to make vegan egusi stew. If using fresh leaves, make sure to rinse them properly to get rid of excess dirt.
  • Nutritional information is an estimate, calculated using tools that we use. It should only be used as a guide, and we highly recommend that you make your own calculations.

Nutrition Information

Calories 401kcal (20%) Carbohydrates 14g (5%) Protein 15g (30%) Fat 33g (51%) Saturated Fat 9g (45%) Polyunsaturated Fat 3g Monounsaturated Fat 7g Cholesterol 0mg (0%) Sodium 427mg (18%) Potassium 799mg (23%) Fiber 7g (28%) Sugar 4g (8%) Vitamin A 7233IU (145%) Vitamin C 77mg (86%) Calcium 164mg (16%) Iron 5mg (28%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 401

% Daily Value*

Calories 401kcal 20%
Carbohydrates 14g 5%
Protein 15g 30%
Fat 33g 51%
Saturated Fat 9g 45%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 7g 35%
Cholesterol 0mg 0%
Sodium 427mg 18%
Potassium 799mg 17%
Fiber 7g 28%
Sugar 4g 8%
Vitamin A 7233IU 145%
Vitamin C 77mg 86%
Calcium 164mg 16%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.