Egusi Soup

Name: Egusi Soup
Prep time: 30 min
Cook time: 60 min
Total time: 90 min
Yield: 6 servings
Cuisine: West African
Ingredients: 2 cups ground egusi (melon seeds) or hulled pumpkin seeds, ground, finely ground; 1/3 cup red palm oil (or substitute refined coconut oil); 2 lbs bone-in chicken thighs, skin removed; 4 Roma tomatoes, roughly chopped; 1 red bell pepper, roughly chopped; 1 habanero or scotch bonnet pepper (to taste), seeded for less heat; 1 yellow onion, roughly chopped; 4 cups low-sodium chicken stock; 4 cups fresh spinach (or frozen, thawed), roughly chopped; 2 chicken bouillon cube (or 1 tsp bouillon powder); 2 tbsp ground dried crayfish (optional, for authenticity); 1 tsp kosher salt

A rich, hearty West African soup made with ground melon seeds (egusi) simmered with tomatoes, palm oil, leafy greens, and assorted proteins. Deeply savory and satisfying, it is typically served over fufu, pounded yam, or rice.

90 minMediumServes 6480 cal/serving

West AfricanSoupStovetopHigh ProteinLow CarbGluten-FreeDairy-FreeAlcohol-FreeCorn-Free

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Ingredients

2 cups ground egusi (melon seeds) or hulled pumpkin seeds, ground, finely ground
1/3 cup red palm oil (or substitute refined coconut oil)
2 lbs bone-in chicken thighs, skin removed
4 Roma tomatoes, roughly chopped
1 red bell pepper, roughly chopped
1 habanero or scotch bonnet pepper (to taste), seeded for less heat
1 yellow onion, roughly chopped
4 cups low-sodium chicken stock
4 cups fresh spinach (or frozen, thawed), roughly chopped
2 chicken bouillon cube (or 1 tsp bouillon powder)
2 tbsp ground dried crayfish (optional, for authenticity)
1 tsp kosher salt

Instructions

1

Blend 4 roughly chopped Roma tomatoes, 1 roughly chopped red bell pepper, 1 seeded for less heat habanero or scotch bonnet pepper (to taste), and half the 1 roughly chopped yellow onion in a blender until smooth. Set aside.
2

Season 2 lbs skin removed bone-in chicken thighs with 1 tsp kosher salt. Heat half the 1/3 cup red palm oil (or substitute refined coconut oil) in a large heavy pot over medium-high heat. Brown the chicken on all sides, about 4 minutes per side. Remove and set aside.
3

Add the remaining palm oil and the rest of the chopped onion to the pot. Cook over medium heat until softened, about 3 minutes.
4

Pour in the blended tomato mixture. Cook, stirring often, until the tomato paste darkens and the oil separates to the edges, about 15 minutes.
5

Stir in 2 cups finely ground ground egusi (melon seeds) or hulled pumpkin seeds, ground and cook, stirring constantly, for 3 minutes until it absorbs the tomato base and smells nutty.
6

Add the browned chicken, 4 cups low-sodium chicken stock, 2 chicken bouillon cube (or 1 tsp bouillon powder), and 2 tbsp ground dried crayfish (optional, for authenticity) if using. Stir well, bring to a boil, then reduce heat to low. Simmer uncovered for 30 minutes, stirring occasionally, until the chicken is cooked through to an internal temperature of 165°F (74°C) and the soup has thickened.
7

Stir in 4 cups roughly chopped fresh spinach (or frozen, thawed) and cook for 2 minutes until wilted. Taste and adjust with salt. Serve hot over fufu, pounded yam, or steamed rice.

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Questions

How much time should I plan for Egusi Soup?

As written, 90 minutes: 30 of prep and 60 of cooking. The longest single stretch is step 6 (30 minutes): "Simmer uncovered for 30 minutes, stirring occasionally, until the chicken is cooked through to an internal temperature of 165°F (74°C) and the soup has thickened."

What internal temperature should Egusi Soup reach?

For Egusi Soup, the target internal temperature is 165 F (about 75 C), given in step 6. A probe thermometer removes the guesswork.

Is there a substitute for Scotch bonnet in Egusi Soup?

The entry for Egusi Soup calls for 1 habanero or scotch bonnet pepper (to taste), seeded for less heat. In its place: Habanero has the same heat and a similar fruitiness. For much less heat, use a jalapeno and a strip of orange bell pepper.

Can I use chicken breasts instead of chicken thighs in Egusi Soup?

Yes, with care. Breasts dry out sooner: pull them at 165 F, which usually means a few minutes less than the thighs would take. As written, the entry for Egusi Soup uses 2 lbs bone-in chicken thighs, skin removed.

Can I make Egusi Soup less spicy?

Yes. The heat in Egusi Soup comes from 1 habanero or scotch bonnet pepper (to taste), seeded for less heat. For a milder plate, remove the seeds and ribs from the habanero, or use half; nothing else in the method changes.

Is Egusi Soup gluten-free?

Yes. As written, nothing in the ingredient list for Egusi Soup is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the stock and the bouillon.

How many calories are in Egusi Soup?

One serving (the recipe makes 6) is about 480 calories, with 24 g protein, 12 g carbohydrate and 22 g fat, plus 2 g fiber and 680 mg sodium. The figures are estimates computed from the ingredient list.

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