How many calories are in Egusi soup?
Egusi soup has about 600 calories per serving based on the current ingredient list and serving size on this page.
NigerianLunchMeat
Egusi soup
Egusi soup is a lunch nigerian recipe with 600 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
600 kcal
Total Time
75 min
Servings
1
Protein
35 g
Ingredients
- ground egusi seeds50g
- beef or fish100g
- chopped spinach or other leafy greens.5 cup
- onion, chopped.25 piece
- red bell pepper, chopped.25 piece
- palm oil2 tbsp
Instructions
- 1
Step 1
Grind egusi seeds into a powder.
- 2
Step 2
Sauté onions and peppers, then add the egusi paste and broth.
- 3
Step 3
Add meat or fish and leafy greens.
- 4
Step 4
Simmer until the soup thickens and serve with fufu or pounded yam.
Nutrition Snapshot
Macros and micros at a glance
Calories
600
Protein
35g
Carbs
20g
Fat
45g
Fiber
10g
Micronutrients
Iron
5 mg
Zinc
6 mg
Sodium
700 mg
Calcium
150 mg
Folate
150 mcg
Magnesium
200 mg
Potassium
800 mg
Vitamin C
40 mg
Vitamin A
500 mcg
Vitamin B12
1 mcg
Diet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
No
Dairy Free
No
Allergens
Fish
Meal Prep and Storage
Make it easier to prep ahead
Egusi soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Egusi soup
Is Egusi soup suitable for vegetarians?
No. Egusi soup is not vegetarian as written because it includes beef or fish.
Is Egusi soup gluten-free?
Egusi soup is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Egusi soup?
Yes. This recipe includes Fish. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Egusi soup ahead of time?
Egusi soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
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