> ## Content Index > Fetch the complete content index at: https://thefoodiekitchen.net/llms.txt > Use this file to discover other available public pages before exploring further. # Egusi Soup — West African Melon Seed Stew - URL: https://thefoodiekitchen.net/egusi-soup-palm-oil/ - Published: 2026-09-12T07:41:04.000Z - Updated: 2026-09-12T07:42:06.000Z - Description: Egusi soup — West African ground melon seed stew with beef, smoked fish, and red palm oil. Seed oil free. Deeply satisfying. - Author: Savannah Ryan - Tags: MAHA Recipes, African Recipes Egusi soup is one of the most widely eaten soups across West and Central Africa. Ground egusi (the seeds of a variety of melon or gourd) are fried in red palm oil until aromatic, then simmered with beef, smoked fish, and leafy greens into a thick, rich stew with a flavour entirely unlike anything in European or Asian cooking. Red palm oil is the correct and traditional fat. It is not a seed oil — it is pressed from the fruit of the oil palm tree. Its deep orange colour and nutty flavour are fundamental to the dish's character. ## Egusi Soup Recipe Serves 6 Prep 20 min Cook 45 min ### Ingredients - 250g ground egusi (dried melon seeds, ground to a coarse powder) - 500g beef shin or goat, cut into 4cm pieces - 3 tbsp red palm oil - 1 large onion, blended or finely grated - 4 garlic cloves, minced - 2 scotch bonnet peppers, blended - 200g smoked dried fish or stockfish, soaked and flaked - 400ml beef stock - Large bunch of spinach or bitter leaf, washed and chopped - 1 tsp ground crayfish (optional — adds depth) - Sea salt to taste ### Method 1. Heat 2 tbsp palm oil in a large heavy pot over medium-high heat. Brown the beef pieces for 3-4 minutes per side. Remove. 2. In the same oil, cook the blended onion, garlic, and scotch bonnet for 5 minutes until slightly reduced. 3. Add the ground egusi. Stir and fry for 5-8 minutes, stirring constantly, until the egusi has absorbed the palm oil and turned golden and fragrant. 4. Add the stock. Stir to combine. Return the beef and add the smoked fish and crayfish if using. 5. Simmer over medium-low heat for 25 minutes, stirring regularly, until the soup has thickened and the beef is tender. 6. Add the chopped greens. Cook for 5 more minutes. 7. Season with salt. Serve with fufu, pounded yam, eba, or steamed white rice. Frequently Asked Questions What are egusi seeds? The dried seeds of a specific variety of African gourd or melon, ground into a powder. Available at West African and some Caribbean grocery stores. Is palm oil a seed oil? No. Red palm oil is pressed from the fruit (the flesh surrounding the seed) of the oil palm tree. Palm kernel oil is pressed from the seed — they are different products. What is fufu? A starchy dough made from pounded yam, cassava, plantain, or combinations thereof — the traditional West African starch served alongside soup. Shop on The Foodie Kitchen - [Seed oil free pantry guide — every fat, every brand](https://thefoodiekitchen.net/seed-oil-free-pantry-staples-amazon/) - [All 25 seed oil free cookbooks by Savannah Ryan](https://thefoodiekitchen.net/cookbooks/) - [Best Dutch oven for seed oil free cooking](https://thefoodiekitchen.net/best-dutch-oven-fall-cooking/) Savannah Ryan · Cookbook Savor African Egusi, jollof rice, suya, doro wat, yassa — West and East African recipes in traditional fats. [Get on Amazon →](https://www.amazon.com/dp/B0D2YCJGQ8?tag=thefoodieki0f-20&ref=thefoodiekitchen.net) --- Follow Savannah: [@theefoodiekitchen](https://www.instagram.com/theefoodiekitchen/?ref=thefoodiekitchen.net) · [All Links](https://linktr.ee/theefoodiekitchen?ref=thefoodiekitchen.net)