Authentic West African Egusi Soup with Ground Seeds – Hearty Egusi & Spinach Stew
Egusi soup with spinach and ground seeds is a comforting, richly flavored West African stew that combines roasted and ground melon or pumpkin seeds with leafy greens, aromatics, tomatoes, and protein to create a thick, savory, and deeply satisfying meal.
This dish is a culinary cornerstone in many West African kitchens — especially Nigeria, Ghana, and neighboring regions — where egusi seeds are prized both for their distinctive nutty taste and their ability to thicken soups into a silky, spoonable consistency.
The recipe shown here adapts traditional technique for accessibility, using fresh spinach as the readily available green while preserving the bold, authentic flavors of the original. It’s made in one pot, can be adapted to vegetarian or seafood versions, and pairs perfectly with fufu, pounded yam, rice, boiled plantain, or cassava.
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What is Egusi?
Egusi refers to the edible seeds of certain squash, melon, or gourd plants. In West African cooking, the seeds are typically roasted and ground into a coarse or fine powder that both flavors and thickens sauces and soups.
Unlike nut flours that are primarily used as an ingredient, ground egusi plays the dual role of primary flavoring and structural thickener: when simmered in oil and stock, the seeds release oils that give the stew a rich mouthfeel and cause the liquid to emulsify into a hearty, stew-like consistency. Egusi differs from nut butters or flours in texture and use: its roasted, slightly grainy character and savory profile are central to the identity of egusi soup.
Traditional egusi preparations often include a wet paste version where the ground seeds are mixed with oil and sometimes blended with aromatic vegetables before being folded into the pot, or they can be sprinkled or stirred in gradually to adjust thickness.
This duality allows cooks to control final texture — from slightly loose and spoonable to dense and scoopable with fufu. In this version, we roast and grind seeds for freshness, then form an egusi paste that is added to simmering stock to achieve a luscious final stew.
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Nutritional Highlights
Egusi seeds are nutrient-dense. They provide high-quality plant fats, including monounsaturated and polyunsaturated fatty acids, which support heart and cellular health. They are also a significant source of plant protein and contain iron, magnesium, phosphorus, zinc, and B vitamins.
When combined with spinach, the stew offers a broad spectrum of micronutrients: vitamin A (from beta-carotene), vitamin C, vitamin K, folate, and potassium. Spinach adds fiber and antioxidants which complement the caloric density of the egusi seeds.
Because egusi soup often includes oil for flavor and caloric density, portioning becomes important for balance. Using moderate amounts of oil, choosing lean proteins, or emphasizing greens increases fiber per serving and helps balance the fats and calories.
For people monitoring sodium or cholesterol, using low-sodium stock and lean or smoked fish instead of fatty meats keeps the dish approachable while retaining its heartiness.
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Main Ingredients (Serves 6) — Quantities & Explanations
- Ground egusi (melon or pumpkin seeds), roasted — 2 cups (about 240 g)
The core ingredient. Roast raw seeds briefly to develop aroma, then grind to desired texture. A coarse grind yields grainy pockets in the stew; a finer grind yields a smoother body. - Fresh spinach — 8 cups loosely packed (about 400 g), washed, stems removed, roughly chopped
Spinach provides tender green notes and vitamins; it wilts quickly and balances the richness of the egusi. - Palm oil (or neutral oil) — 6 tablespoons (90 ml)
Palm oil imparts the authentic red/orange color and characteristic aroma. If you prefer a milder profile or are concerned about sustainability, use 6 tablespoons (90 ml) light olive oil or avocado oil and add 1 teaspoon smoked paprika for color and mild smokiness. - Beef, chicken thighs, smoked turkey, or tofu — 1 pound (450 g)
Choose one: beef chuck cut in bite-size pieces, skinless chicken thighs trimmed and cut, smoked turkey for smoky flavor, or firm tofu for vegetarian option. Cooking times vary by protein. - Low-sodium stock (beef, chicken, or vegetable) — 6 cups (1.4 liters)
Stock provides body and depth. Use water in a pinch but adjust seasoning. - Onions — 2 medium (about 300 g), finely chopped
Onions are the aromatic base that sweeten and deepen the stew as they caramelize. - Fresh tomatoes or canned crushed tomatoes — 2 large fresh (about 400 g) blended, or one 14 oz/400 g can
Tomatoes provide acidity, sweetness, and body for the sauce. - Red bell pepper — 1 medium (about 150 g), blended with tomatoes or diced
Adds sweetness and complexity. - Scotch bonnet or habanero pepper — 1 small pepper finely chopped (adjust or omit for milder heat)
Authentic heat source; seed and membrane removal reduces heat. - Ground crayfish or dried shrimp — 2 tablespoons (about 12 g), optional
Traditional umami component; adds seafood depth. Substitute fish powder if available. - Garlic — 3 cloves, minced (about 9 g)
For aromatic depth. - Fresh ginger — 1 teaspoon grated (about 2 g), optional
Adds warmth and balance. - Salt — 1 to 1.5 teaspoons (5–8 g) to taste
Add gradually; remember stock and smoked proteins contribute salt. - Ground black pepper — 1 teaspoon (2 g)
- Seasoning cube or bouillon — 1 cube or 1 teaspoon bouillon powder, optional
Use sparingly or skip to control sodium. - Water as needed for simmering and consistency control
This ingredient set produces a generous pot of egusi stew suitable for six servings, keeping flexibility for protein and spice adjustments.
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How to Prepare Egusi Soup with Spinach and Ground Seeds
Step 1: Toast and Grind the Egusi Seeds
Begin by preparing the core ingredient — the egusi seeds. Place 2 cups (240 g) of raw melon or pumpkin seeds in a dry skillet over medium heat. Toast gently for 8–10 minutes, stirring continuously until the seeds release a nutty aroma and turn slightly golden. Avoid letting them darken too much; over-toasted seeds will taste bitter.
Once aromatic and lightly browned, remove from heat and allow to cool completely. When cool, transfer to a spice grinder, food processor, or high-speed blender and grind in short pulses. You can grind to a coarse texture if you like some bite in your stew, or to a finer powder for a smoother consistency. Set the ground egusi aside.
Step 2: Prepare the Vegetables, Aromatics, and Protein
While the seeds cool, begin preparing your vegetables and protein. Wash and roughly chop 8 cups (400 g) of fresh spinach, then set it aside to drain. In a blender, combine 2 large fresh tomatoes (or one 14 oz can), 1 red bell pepper, and 1 scotch bonnet or habanero pepper. Blend until smooth to form your tomato-pepper mixture. Mince 3 cloves of garlic and grate 1 teaspoon of fresh ginger.
For your protein choice — 1 pound (450 g) of beef, chicken thighs, smoked turkey, or tofu — cut into bite-size cubes. Pat the pieces dry with paper towels and season lightly with salt and black pepper. Preparing everything before cooking ensures smooth workflow once the heat is on.
Step 3: Sear the Protein to Build Flavor
Heat 1 tablespoon of palm oil (or neutral oil) in a large, heavy-bottomed pot over medium-high heat. Once the oil shimmers, add your seasoned protein in batches — avoid crowding the pan so that each piece browns evenly. Sear the meat for 2–3 minutes per side until golden brown. This browning process builds “fond,” the flavorful caramelized bits that enrich your stew.
Once all pieces are browned, remove them from the pot and set aside. If using smoked turkey, sear briefly to warm and release its smoky oils. For tofu, ensure pieces are golden and slightly crisp before removing. You now have a flavor base ready for the next step.
Step 4: Sauté the Onions and Build the Tomato Base
In the same pot, using the oil left behind, add 2 chopped onions and sauté over medium heat for 6–8 minutes until they turn translucent and slightly golden. Stir frequently to prevent burning. The onions will soften and develop sweetness, which balances the savory and nutty flavors of the egusi.
Next, pour in the blended tomato-pepper mixture and stir well to combine with the onions. Add the minced garlic and grated ginger at this stage. Reduce the heat slightly and cook the mixture uncovered for 8–12 minutes, stirring occasionally, until it thickens and the raw tomato smell disappears. This step concentrates flavor and ensures your stew base is rich, not watery.
Step 5: Add Stock and Simmer the Protein
Return your browned protein to the pot with the tomato mixture. Pour in 6 cups (1.4 liters) of low-sodium stock—enough to cover the protein completely. Stir well and bring to a gentle simmer. Let it cook uncovered until the meat is nearly tender:
- Beef: 25–30 minutes
- Chicken thighs: 15–20 minutes
- Smoked turkey or tofu: 10–12 minutes
As it simmers, skim any foam from the surface to keep the broth clear. Season lightly with salt, black pepper, and a small seasoning cube if desired. This simmering stage infuses the stock with deep meaty flavor and prepares a base for the egusi paste.
Step 6: Make and Add the Egusi Paste
In a bowl, combine the ground egusi with 1 cup (240 ml) of warm broth from the pot. Stir in 2 tablespoons of palm oil to form a thick paste without lumps. The paste should be cohesive but not runny. This step ensures that when you add egusi to the pot, it disperses evenly rather than forming clumps.
Lower the heat to medium-low, then gently spoon the paste into the simmering pot in portions, stirring constantly. You’ll notice the stew thickening as the egusi absorbs liquid. Continue adding the paste until all is incorporated. Stir slowly but consistently to prevent sticking and to achieve a uniform, creamy consistency.
Step 7: Simmer and Thicken the Stew
Once all the egusi is added, cover partially and let the soup simmer for 10–12 minutes on low heat. Stir occasionally to prevent scorching. The egusi will cook through, releasing oils that enrich the broth and create a velvety texture. Adjust thickness by adding small amounts of stock or water if it becomes too dense.
At this stage, stir in 2 tablespoons of ground crayfish or dried shrimp (optional) for authentic umami flavor. Let the mixture bubble gently until you see a light sheen of oil floating on top — that’s a sign the egusi is fully cooked and the flavors have melded beautifully.
Step 8: Add Spinach and Final Seasoning
Now fold in the chopped spinach in batches, stirring after each addition until wilted. Spinach cooks quickly, so this process should take about 3–5 minutes total. Once the greens have softened and blended into the stew, taste and adjust seasoning: add salt, black pepper, or a pinch of bouillon if needed.
If you used neutral oil instead of palm oil, you can now drizzle 1 teaspoon of palm oil or sprinkle a pinch of smoked paprika to enhance color and aroma. Simmer gently for another 2–3 minutes, then remove from heat.
Step 9: Rest and Serve
Let the egusi soup rest, covered, for 5 minutes before serving. This short resting time allows the flavors to settle and the stew to thicken slightly. Ladle into bowls and serve warm alongside your favorite sides such as fufu, pounded yam, boiled plantains, eba (garri), or steamed rice.
For garnish, sprinkle chopped scallions, herbs, or a light dusting of ground crayfish on top. The final dish should have a rich, nutty aroma, tender protein, and a thick, luscious texture that clings to the spoon perfectly.
Healthy Habits & Serving Suggestions
Egusi soup is hearty and calorie-rich, so a few simple habit adjustments make it part of a balanced diet. Increase the ratio of greens to egusi to add fiber and reduce caloric density — double the spinach if you want more volume and vitamins. Choose lean proteins such as skinless chicken or incorporate smoked fish for flavor with less saturated fat. If palm oil is a dietary concern or sustainability issue, use light olive oil or avocado oil, and add a teaspoon of smoked paprika or a touch of tomato paste to mimic the traditional color.
Monitor sodium by limiting bouillon cubes and opting for low-sodium stock; enhance umami using modest amounts of ground crayfish or mushrooms rather than additional salt. To elevate fiber and plant protein, add legumes such as drained chickpeas or cooked black-eyed peas when you add the egusi paste. Serve the stew with whole-grain sides like brown rice to add slow-release carbohydrates, or pair it with a large plate of steamed vegetables to increase satiety with fewer calories. Finally, practice portion control: a small serving of egusi with a generous portion of greens and a moderate starch makes a satisfying, nutritionally balanced meal.
Variations
Smoked Fish & Spinach Egusi Variation
For a smoky sea-accented version, substitute smoked mackerel or smoked catfish for the fresh meat. After sautéeing onions and creating the tomato base, flake in boneless smoked fish and allow its oils to meld into the sauce. Because smoked fish is inherently salty and very flavorful, reduce added salt and seasoning cube accordingly. Fold in the egusi paste as before and finish with spinach; the smoked fish will lend a rich, savory depth that echoes coastal preparations.
If you prefer to keep the recipe vegetarian but miss the smoked quality, briefly roast mushrooms or use a teaspoon of liquid smoke combined with smoked paprika to approximate that umami signal. Add toasted nuts or cubes of smoked tofu to give body and texture. This version is quick to assemble and offers traditional flavors with reduced cooking time.
Vegetable-Forward Egusi Stew Variation
Boost the vegetable content by adding diced sweet potato, carrots, and bell peppers into the tomato base before egusi integration. Simmer these root vegetables until tender; their natural sweetness and texture provide delightful contrast to the nutty seeds. Stir in a can of drained chickpeas for extra plant protein and fiber, making the stew more filling while preserving the egusi identity.
Finish with lots of fresh herbs — parsley or cilantro — and a squeeze of lemon to brighten flavors. Roasting the sweet potatoes beforehand deepens caramel notes and lends a roasted complexity to the stew. This vegetable-forward approach stretches ingredients economically and makes the pot a hearty, nutrient-dense centerpiece.
Spicy Beef & Okra Egusi Variation
For a robust, protein-heavy pot, use 1.5 pounds (680 g) of beef chuck, browned well and simmered until tender before adding your egusi paste. Increase the heat profile by adding a second scotch bonnet or ½ teaspoon cayenne pepper; the extra capsaicin counterbalances the savory richness. Introduce sliced okra near the end of cooking — okra contributes mucilaginous texture that further thickens the stew naturally and is a common addition in several regional styles.
Trim visible fat from beef and use slow simmering to extract collagen for mouthfeel without excessive oil. If tomato acidity seems sharp during simmering, a teaspoon of brown sugar or roasted tomatoes soften the edge. This hearty variation is excellent for feeding a crowd and aligns with colder day comfort eating.
Seafood Egusi Stew Variation
For an oceanic twist, combine prawns, mussels, and firm white fish with the egusi base for a celebratory stew. Add ingredients in stages by cook time — firm fish first, prawns toward the end, mussels last — to ensure perfect doneness. Ground crayfish and a touch of fish stock amplify seafood notes, creating a luxurious, layered flavor profile that pairs excellently with coconut rice.
Keep salt addition minimal because shellfish and smoked fish add natural salinity. Garnish with cilantro and lemon zest to cut richness and introduce a fresh aroma that complements marine flavors. This variation is excellent for festive gatherings.
Quick Weeknight Egusi with Canned Tuna
Short on time? Use canned tuna or canned mackerel as an easy protein to fold in after the egusi paste has been incorporated and just before the spinach. Drain and flake a 12-ounce (340 g) can of tuna and stir it in gently to warm through. This shortcut delivers protein and a pleasant flavor without long simmer times and is ideal for weekday meals.
Pair with instant fufu, couscous, or steamed rice for a rapid meal. Reduce palm oil if you prefer a lighter version and rely on canned fish for much of the savory character. This variation is practical, budget-friendly, and preserves the core egusi texture.
Tips, Troubleshooting & Storage
Control roasting heat when toasting egusi seeds: burned seeds yield bitterness that is difficult to mask. Grind seeds in short pulses to avoid overheating and to obtain a uniform texture; if your blender becomes warm, pause to prevent oils from turning bitter. If the stew separates and oil pools excessively on top, add a cup of hot stock and whisk or simmer gently while stirring to re-emulsify. When adding egusi paste, incorporate it slowly and stir to avoid dense lumps.
Leftovers keep well in an airtight container in the refrigerator for up to three days. Reheat gently over low heat with a splash of stock to loosen the stew and reincorporate oils. For longer storage, freeze portions in airtight containers for up to three months and thaw overnight in the refrigerator before reheating. Note that refrigeration firms the texture; adding hot liquid when reheating helps restore the original spoonable consistency.
Final Thoughts
Egusi soup with spinach and ground seeds is a flexible, nourishing dish that bridges tradition and modern practicality. With roasted ground seeds as the central thickening and flavor element, the stew offers a texture and depth that is uniquely West African. This recipe honors that heritage while adapting to accessible ingredients and home kitchens worldwide. Whether you choose the classic protein choice, a seafood interpretation, or a vegetable-forward approach, the method remains the same: build a flavorful base, add protein and stock, fold in the prepared egusi paste, and finish with vibrant greens. Enjoy egusi served warm with your favorite swallow or grain, and savor a dish that is at once rustic, comforting, and deeply satisfying.
