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
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
- 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.
- In the same oil, cook the blended onion, garlic, and scotch bonnet for 5 minutes until slightly reduced.
- 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.
- Add the stock. Stir to combine. Return the beef and add the smoked fish and crayfish if using.
- Simmer over medium-low heat for 25 minutes, stirring regularly, until the soup has thickened and the beef is tender.
- Add the chopped greens. Cook for 5 more minutes.
- Season with salt. Serve with fufu, pounded yam, eba, or steamed white rice.
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.
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