Egusi Soup
Egusi soup is an outstandingly delicious, quick, and easy soup with ground egusi seeds, similar to pumpkin seeds. This meaty, nutty, spicy soup is protein-packed and full of tasty greens. And it’s also the ultimate West African comfort food.
You should have seen my excitement the other day when I stumbled upon egusi at an Indian market with the name charmagaz. I could have sworn that we Africans were the only ones who ate them. Now I know where to find some when the craving hits and I don’t want to make the long drive to my favorite African market.
Egusi stew is not so well known by Westerners, unlike our other famous peanut or tomato stews. That’s probably because the star ingredient, egusi, is not readily available and is somewhat pricy. But once you get a taste, you’ll fall in love with it.
What Is Egusi Soup?
One of my first posts was about egusi soup—an authentic West African classic. People in Nigeria, Ghana, Sierra Leone, and Cameroon, to name a few, enjoy this delicacy with slight differences in preparation from country to country and even between villages.
Egusi seeds are a wild melon and similar to pumpkin seeds. We use them to make pudding and thicken soups. Well, technically, it’s not a soup. We Africans have become so complacent, or some would say lazy, that we call every sauce or stew a soup. Besides, you can adjust the thickness with broth to make it as soupy as you want.
How to Make Egusi Soup
- Broth – In a medium-sized saucepan, boil the beef seasoned with salt (garlic salt), pepper, smoked paprika, and onions until tender – make sure you add plenty of water, so you have about 3-4 cups of beef stock for the soup. Remove the beef and reserve the stock. (Photo 1)
- Sauté – Heat the canola and palm oil in a heavy saucepan over medium heat. Add the onions. Sauté the onion until translucent or about 5 minutes. Then add your choice of meat and crayfish, and continue cooking. (Photos 2-4)
- Soup – Stir in the tomatoes with their juices, garlic, and 1-2 cups of beef stock. Bring to a boil and simmer for another 5 minutes. (Photo 5)
- Add ground egusi and simmer on medium heat for approximately ten more minutes. Then add red palm oil and beef stock as needed to get the desired consistency or prevent burning. (Photos 6-8)
- Spinach – Finally, throw in the spinach and let it simmer for 4-5 minutes. Adjust seasonings to taste. (Photos 9-10)
- Serve hot with fried plantains, fufu, yams, or your favorite starchy side dish.
Recipe Variation
- If you want lumpy egusi, I’ve got you covered.
- You can use smoked fish or any meat for this versatile egusi soup recipe.
- A plant-based version is super easy; omit the meat, replace the beef broth with vegetable broth, and the crawfish with half a cup of pureed sweet potatoes.
Tips and Tricks
- Bitter greens are good for you, but not everyone enjoys them. Adding a little sugar will balance the bitterness.
- You don’t want watery broth, so add just enough water to barely cover the meat. You can add more water if you need to later, but you can’t take it out.
- Searing the boiled meat for a few minutes really enhances the deliciousness.
Make-Ahead and Storage Instructions
Most soups and stews with tomatoes taste even better the next day. So go for it, and make it the day before for a stress-free dinner. You can reheat it in a saucepan over low heat until it starts to bubble.
Store dried, shelled egusi in the refrigerator for more than a year and in the freezer indefinitely. It makes great pudding and cabbage egusi soup.
The soup keeps well in the fridge for 3-4 days and 3-4 months in the freezer.
FAQs
You bet! This exotic seed is a nutritional POWERHOUSE! Its high protein content and mineral-rich health benefits may lure you in, but the taste will keep you coming back for more. Think toasted pumpkin seeds.
African and Indian markets (charmagaz) and online stores, like Amazon, have them. But in West Africa, they’re available in most markets. If you can’t find them, pumpkin seeds will work, even though the flavor will be a little different.
That is totally up to you! Beef, lamb, goat, and dried fish are all traditional ingredients. Tripe and other offal also make a mouthwatering soup. Even chicken and smoked turkey sneak in there on occasion.
What Goes With Egusi Soup
Fufu, fried sweet plantains, and pounded yams are traditional sides. Jollof rice may not be as usual, but it shows up sometimes, and we don’t complain. I also like to have a stack of injera for a stress-free starchy side. If you have teff flour, you can make gluten-free injera.
More Fabulous African Recipes to Try
Watch How to Make It
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This blog post was first published in October 2014 and has been updated with new tips, pictures, and a video.
Egusi Soup
Ingredients
- 1 pound (450g) meat (I used beef, but smoked turkey, smoked fish, and your meat of your choice work fine)
- 1 teaspoon (6g) salt (or garlic salt)
- 1 teaspoon (2-3g) black pepper
- 1 teaspoon (3g) smoked paprika
- ½ medium onion, chopped (half for the broth and the other half for the soup)
- 3 cups (700ml) water (plus more as needed)
- ¼ cup (60ml) canola oil (see note #2)
- ¼ cup (60ml) red palm oil (see note #3)
- ⅓ cup (18-20g) crayfish (ground or smashed)
- 2-3 medium tomatoes, chopped
- 3 cloves garlic (2 teaspoons or 10g minced garlic)
- 1 cup (120g) ground egusi seeds
- 1 cup (30-60g) spinach or more (I used half a 10-ounce package of frozen spinach)
Instructions
- In a medium-sized saucepan, boil beef seasoned with salt (garlic salt), pepper, smoked paprika, and half of the onions until tender. Make sure to add enough water to have 3-4 cups of beef stock for making the soup. Remove the beef and reserve the stock.
- Heat the canola and palm oil in a heavy saucepan over medium heat. Add the rest of the onions and sauté until they are translucent, about 5 minutes. Then add back the beef and choice of meat and crayfish, and continue cooking.
- Stir in the tomatoes with their juices, garlic, and 1-2 cups of the reserved beef broth. Bring to a boil and simmer for 5 minutes.
- Add the ground egusi and simmer on medium heat for approximately 10 more minutes. Then add more beef broth if needed for the desired consistency or to prevent burning.
- Finally, toss in the spinach and simmer for 4-5 minutes. Adjust seasonings to taste.
- Serve hot with fried plantains, fufu, yams, or your favorite starchy side dish.
Tips & Notes:
- Tougher cuts of meat may take 3 hours to become tender, but you can speed up the cooking time with a pressure cooker.
- This recipe uses a lot of oil, and some people may think it’s too much. Feel free to reduce the amount to a couple of tablespoons if you’re worried about the fat content.
- Red palm oil is NOT the same as the commercially produced palm oil that causes so much controversy. Plus, it offers several health benefits when used wisely.
- Searing the meat you remove from the pot for a few minutes improves flavor.
- Please keep in mind that the nutritional information is a rough estimate and can vary significantly based on your choice of ingredients.
Just made this for my husband & he loved it! Imma thanks for sharing so many great recipes. There a lot of foods I grew up eating but never learned how to make. Definitely will make this again.
That’s wonderful to hear Hannah! Thank you for letting me know you enjoyed this soup
My own is always watering
Hi Amarachi! There are different kinds of egusi and some tend to be watery in food. Try reducing the amount of water or stock in the recipe and also cook it a little longer so that the egusi firms up. Hope this helps :).
I date a Cameroonian. He has exposed me to many of the traditional dishes. Now I crave them more than the foods I’m accustomed to eating. A few dishes he and his family have taught me to make. Egusi is one of my favorites and a #1 craving for me. I was going to call and ask one of the sisters how to make but I stumbled on your receipt. I’m going to try it and that way I can surprise them and make it the next time we all gather together. Thanks
Awesome! So happy to have been of help. Do let me know how it works out for you.
I tried the recipe last night and have to say… my husband was thrilled,more especially that it reminded Him of home.he says that I have no more excuse not to cook his native dishes because i have you for guidance..Oops. I am feeling the pressure now.Thank you once again:-)
My pleasure! Girl, you are going to just keep nailing it . You’ve got this!
I love egusi but did not know how to make it. Thank you for this great and easy recipe, I’m making egusi right now. It’s 10:33 pm, so once it’s done I’ll have dinner for tomorrow. But I’m truly going to eat some tonight too. Love this stuff!!
Glad you do Priscilla! It’s been a while since I had this. Now I want to make it too! Thanks for taking the time to share your thoughts with me.
I made this tonight and it came out great! I love the fact that it wasn’t oily!.
Awesome! Not oily at all .Thanks for taking the time to let me know.
This recipe rocks! It was so simplified! Thanks
Awesome! Thanks for letting me know .
I absolutely love your recipes! My husband is from Cameroon and this is my go-to website anytime I want to make one of their dishes. Every meal has turned out great! You rock!!!! Keep up the good work Imm!
Awesome!Thank you so much!! And so happy you took the time to let me know.
Aaaaaaargh… you are marvelous and im just hungry now 😀
Laurence, you better get cooking.
We love this soup. Everyone enjoyed it.
We love this egusi soup. Everyone enjoyed it.
Glad it was a hit Kelsey.
Here it is-Beef Suya http://africanbites.com/?p=1846. Will work on that.
I can’t believe this is on the Internet. I was wondering. ..can you make a post on how to smoke turkey or fish just like they do in the markets at home? Also, do you have a recipe for soya? I miss it so much and it would be awesome to make it and surprise my family!
Hey Immaculate good job-love the variation with garlic. Coming from Cameroon, we use egusi in a myriad of ways and dishes. I know there was a comment/question as to what egusi is. Egusi is simply pumpkin seeds. So definitely very healthy.
Hello, I just wanted to thank you so much for your website.
I am a 17 year old, trying to learn to cook all my native Cameroonian dishes and you are such a great help. Just came across your blog and I am loving it! Please continue what you do!
Anne, thanks. I am so happy to see a teenager learning to cook Cameroonian dishes- they usually want pizza, fries…. . You are a BRAVE one!
Hi Immaculate, i saw this recipe last friday while researching what to cook over the weekend for my family. I decided to try it and lo and behold, what a regal it was. everyone kept asking for a refill. tanx so much for a great recipe and for your relentless effort on this blog.
Thanks Yvonne. Really happy it was a hit with your family and so appreciate the feedback!
I have never heard of a soup like this before.. you learn something new everyday! Thanks for sharing the great recipe, it looks delicious and definitely something that I am inspired to create as I am curious to know what it tastes like!
Thalia, you would be pleasantly surprise.
I will do my best , I have some South African desserts am working on already. Hopefully next week if it works out.
This looks wonderful Imma, I’m definitely going to try this recipe. Slightly off the subject but I have a recipe request, could you feature some South African recipes, specifically Botswanan?
Yummy!!!!!!! will great time and cook me some egusi soup and fufu for dinner today. Thanks Immaculate.
Rosa, Bonne Appetit !!!
Wow. amazing flavor! My boyfriend is from Cameroon and i’m American. I cook well with the cuisine that I was brought up cooking so he eats well but I’ve always wondered if I can bring him a flavor of his home to the table. I remember him mentioning Egusi soup once before and saying how delicious it was so I told him I’d cook it. He laughed this off but I found two recipes, this one, and another one that both had great ratings. What set the decision to go with this recipe were the comments in one lady mentioning that this was a Cameroonian version and the other was Nigerian. Okay..okay.. let’s make a long story short. I ordered the ground crayfish and egusi since they don’t have it in my area. The recipe was easy to follow and the flavors… amazing. I didn’t think I’d like it since the crayfish had such a strong smell.. my first time ever using this ingredient. But this soup is a powerhouse of great flavors… I will need to cook this way more often for myself! I’m sure my boyfriend will love it too
Hello Rosa. I am glad you loved it. And your boyfriend will definitely love it too!
I am glad you said that it’s not actually a soup because that is the first question I had! This is so interesting. I have never heard of egusi before and quite curious as to what it tastes like. Being so high in protein, it sounds like a bit of a superfood to me. Maybe it will be the next quinoa!! Ha ha! That would be hilarious! I’m going to keep an eye out for egusi the next time I’m in an Indian or Middle Eastern store (we don’t have any Afrian stores in Sydney, can you believe that? Shocking!)
Really shocking!!! Egusi is a superfood that has not been discovered yet by the western world. Someday it will. Keep an eye for it .
Nagi and Immaculate, egusi is just our local name for pumpkin seeds. They’d be found at your local co-op or super market dried.I think near quinoa and other dried proteins. Then, you’d have to grind them. Ijust made egusi soup today with GREEN pumpkin seeds. Quite different to the eye initially but the taste is just the same as the white pumpkin seeds’ method.
Egusi is not pumpkin seeds. They are melon seeds.
Yummy!! Im glad i finally found the recipe, i love this dish. thanks Immaculate. Can you use another vegetable in place of spinach?
Awesome! Any greens works just fine .