Updated: Apr 19
Efo Elegusi is a popular Nigerian soup made with ground melon seeds and spinach. It's a delicious and nutritious meal that can be served with a variety of dishes like rice, yam, or plantains. Here's a detailed recipe for Efo Elegusi:
1 pound of assorted meat (beef, goat meat, or chicken)
1 onion, chopped
2 garlic cloves, minced
Salt and pepper to taste
2 cups of water
2 cups of spinach, chopped
1/2 cup of palm oil
1 cup of ground melon seeds (Egusi)
1 red bell pepper, chopped
1 green bell pepper, chopped
1 tablespoon of crayfish
1 teaspoon of ground pepper
1 maggi cube or bouillon cube
In a pot, add the assorted meat, chopped onions, minced garlic, salt, and pepper. Add water and bring to a boil.
Reduce the heat to low and let it simmer for about 30-40 minutes or until the meat is tender.
In a separate pot, heat the palm oil and add the ground melon seeds. Stir well until the melon seeds are toasted and slightly browned.
Add the chopped onions, red and green bell peppers, crayfish, and ground pepper. Stir well.
Add the cooked meat and broth to the pot with the melon seed mixture. Stir well.
Cook over low heat for about 10-15 minutes or until the soup thickens.
Add the chopped spinach and maggi cube to the pot. Stir well.
Cook for another 5-10 minutes or until the spinach is wilted.
Serve the Efo Elegusi hot with a side of rice, yam, or plantains.
Calorie intake: One serving of Efo Elegusi (1 cup) contains approximately 380 calories.
Healthy ingredient alternatives:
Use lean cuts of meat like skinless chicken breast or turkey instead of beef or goat meat for a lower fat option.
Use a variety of colorful vegetables like carrots, tomatoes, and bell peppers in the soup for added fiber and nutrients.
Use olive oil or vegetable oil instead of palm oil for a healthier option.
Large pot for cooking the meat and broth
Medium pot for cooking the Efo Elegusi soup
Blender or food processor for grinding the crayfish and melon seeds
Cutting board and knife for chopping the vegetables and spinach
Wooden spoon for stirring the soup
Ingredients on Amazon: