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How to Make Egusi Soup Without Palm Oil

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Egusi Soup Without palm oil and without frying recipe
Egusi Soup Without palm oil and without frying recipe

Egusi soup is a beloved Nigerian classic soup, known for its rich flavor, thick texture, and delicious pairing with fufu, eba, or pounded yam.

But if you’re trying to cut back on oil or eat cleaner, you might be wondering: Can I enjoy Egusi soup without palm oil And without frying?* The answer is YES and it can be just as flavorful.

Perfect for those on a fitness journey, weight-loss plan, or just trying to eat clean.

In this guide, I’ll show you how to make a healthier version of Egusi soup using simple ingredients, without sacrificing taste.

Ingredients for Egusi soup without Palm oil

  1. 3 cups of ground egusi (melon seeds)
  2. Small portion of chopped ugu (fluted pumpkin leaves) or spinach
  3. 500g of Chicken thighs or Beef
  4. 1 medium onion
  5. 5 medium of fresh tomatoes
  6. Small portion of scotch bonnet peppers
  7. 2 red bell pepper
  8. 3 teaspoons of crayfish
  9. 6 smoked fish or dried fish (washed & deboned)
  10. 200g of Kpomo
  11. 150g of stock Fish
  12. ½ cup of locust bean (iru/dawa dawa)
  13. Seasoning and salt cubes to taste
  14. 2 tablespoons vegetable oil or olive oil(Optional)
  15. Water or low-sodium chicken stock or beef stock.

Directions on How to prepare Egusi without Palm oil

  1. Season your Chicken thighs or beef and cook till it’s softly tender
  2. Make the Egusi Paste:In a small bowl, mix your ground egusi with a few tablespoons of water to form a thick paste. This helps it hold shape while cooking.
  3. Blend your sauce : Roughly blend the onion, fresh tomatoes, scotch bonnet pepper,Red pepper and crayfish together.
  4. Saute the sauce: In a non-stick pot, add 2 tablespoons of olive or vegetable oil (you can skip this if you’re going oil-free). Sauté the roughly blended onions, tomatoes, red pepper, and scotch bonnet with crayfish (divide your crayfish into two and add one portion).Fry for about 5-7 minutes until the mixture reduces slightly.
  5. Add Water or Stock:Pour in about 1-2 cups of water or low-sodium chicken stock. Stir gently and allow everything to cook together for another 7–10 minutes.
  6. Add Egusi Paste: In a boiling pot,Scoop in the egusi paste in small balls/chunks and allow to simmer uncovered for 5 minutes. Do not stir yet. Let it cook and form soft lumps.
  7. Add Protein & Seasonings:Add your smoked fish,Kpomo,stock fish, crayfish(the second portion)locust bean, seasoning cubes, and salt. Stir gently and taste. Simmer for another 20 minutes to allow the flavors blend.
  8. Add the Greens:Add your chopped ugu or spinach last, stir, and let it simmer for 3–5 minutes. And your delicious Egusi is ready.

Serving Suggestions

Serve hot with fufu, eba, semo, or even brown rice if you’re going for a full healthy combo.

Cooking Tips

  • Adding bell pepper gives sweetness and since palm oil is not used
  • If you’re skipping oil completely, use non-stick pots to avoid burning.
  • Adding red bell pepper gives sweetness and color since palm oil is not used
  • You can use mushrooms as a meat substitute for a vegan version

Eating healthy doesn’t mean saying goodbye to your favorite meals. This palm oil-free Egusi soup is a tasty and delicious. Try it and let me know how it turns out in the comments below.

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