Discover how to prepare Pounded Yam and Egusi Soup, a traditional Nigerian dish loved for its rich flavors. Learn the step-by-step process of making smooth pounded yam and savory egusi soup made with melon seeds, spinach, and tender meat. Perfect for a hearty and satisfying meal!

Ingredients:

For Pounded Yam:

 - 2 large yams (or yam flour for convenience)

 - Water

For Egusi Soup:

 - 2 cups of ground melon seeds (egusi)

 - 1 pound of meat (beef, goat, or chicken)

 - 2 cups of spinach (or bitterleaf)

 - 1/4 cup of palm oil

 - 2 tablespoons of ground crayfish

 - 2 scotch bonnet peppers (optional for heat)

 - 1 medium onion (chopped)

 - 2 bouillon cubes

 - Salt to taste

 - 4 cups of water

Instructions:

Prepare the Pounded Yam:

  - Peel and cut the yam into small pieces.

  - Boil the yam in water until soft (about 20-25 minutes).

  - Drain and pound the yam using a mortar and pestle until smooth and stretchy. Alternatively, use a food processor for convenience.

  - Shape the pounded yam into balls and set aside.

Cook the Egusi Soup:

  - Heat the palm oil in a pot over medium heat.

  - Add chopped onions and sauté until translucent.

  - Stir in the ground melon seeds (egusi) and cook for 5-7 minutes, stirring continuously until the egusi is slightly browned.

  - Add the ground crayfish and scotch bonnet peppers (if using) and stir well.

  - Pour in 4 cups of water and bring to a simmer.

  - Add the meat and bouillon cubes. Cover and cook until the meat is tender (about 30 minutes).

  - Stir in the spinach or bitterleaf and cook for another 5 minutes.

  - Season with salt to taste.

Serve:

  - Serve the egusi soup hot with the pounded yam on the side.

  - Enjoy this delicious and comforting Nigerian meal!

Notes:

- You can substitute spinach with bitterleaf or other leafy greens.

- Adjust the spiciness by adding more or fewer scotch bonnet peppers.

Nutritional Values

Yams (2 large)

   - Calories: 118 kcal

   - Protein: 1.5 grams

   - Fat: 0.2 grams

   - Carbohydrates: 27 grams

   - Fiber: 4 grams

Benefits:

   - High in carbohydrates for energy.

   - Contains fiber, which aids digestion and supports heart health.

   - Provides vitamins and minerals, including vitamin C, potassium, and manganese.

Yam Flour (if using)

   - Calories: 350 kcal

   - Protein: 3 grams

   - Fat: 0.5 grams

   - Carbohydrates: 80 grams

   - Fiber: 5 grams

Benefits:

   - Convenient alternative to fresh yams.

   - High in carbohydrates and fiber, aiding energy and digestion.

   - Often used in gluten-free recipes.

Water

   - Calories: 0 kcal

   - Sodium: 0 mg

Benefits:

   - Essential for hydration and achieving the right consistency.

Ground Melon Seeds (Egusi) (2 cups)

   - Calories: 600 kcal

   - Protein: 30 grams

   - Fat: 50 grams

   - Carbohydrates: 10 grams

   - Fiber: 5 grams

Benefits:

   - High in protein and healthy fats.

   - Provides essential vitamins and minerals, including vitamin E, magnesium, and zinc.

   - Supports energy levels and overall health.

Meat (1 pound, beef, goat, or chicken)

Beef:

    - Calories: 250 kcal

    - Protein: 26 grams

    - Fat: 15 grams

Goat:

    - Calories: ~122 kcal

    - Protein: 20 grams

    - Fat: 3 grams

Chicken:

    - Calories: 165 kcal

    - Protein: 31 grams

    - Fat: 3.6 grams

Benefits:

   - Provides high-quality protein for muscle growth and repair.

   - Rich in essential nutrients like iron, zinc, and B vitamins.

Spinach (2 cups) or Bitterleaf

Spinach:

    - Calories: 23 kcal

    - Protein: 2.9 grams

    - Fat: 0.4 grams

    - Carbohydrates: 3.6 grams

    - Fiber: 2.2 grams

Bitterleaf:

    - Calories: 30 kcal

    - Protein: 4 grams

    - Fat: 1 gram

    - Carbohydrates: 7 grams

    - Fiber: 5 grams

Benefits:

Spinach:

    - Rich in vitamins A, C, and K.

    - Contains antioxidants that support overall health.

Bitterleaf:

    - Contains vitamins and minerals.

    - Known for its medicinal properties and digestive benefits.

Palm Oil (1/4 cup)

   - Calories: 240 kcal per 1/4 cup

   - Fat: 28 grams

   - Saturated Fat: 24 grams

Benefits:

   - Provides essential fatty acids and vitamin E.

   - Adds rich flavor and color to dishes.

Ground Crayfish (2 tablespoons)

   - Calories: 94 kcal per 2 tablespoons

   - Protein: 4 grams

   - Fat: 8 grams

   - Carbohydrates: 3 grams

Benefits:

   - Adds a rich, savory flavor.

   - Provides protein and essential minerals like magnesium and potassium.

Scotch Bonnet Peppers (2, optional)

   - Calories: 40 kcal per 100 grams

   - Protein: 1 gram

   - Fat: 0.4 grams

   - Carbohydrates: 9 grams

Benefits:

   - Adds heat and flavor.

   - Rich in vitamin C and antioxidants, supporting immune function.

Medium Onion (1, chopped)

   - Calories: 40 kcal per 100 grams

   - Protein: 1 gram

   - Fat: 0.1 grams

   - Carbohydrates: 9 grams

   - Fiber: 1.7 grams

Benefits:

   - Rich in vitamins and antioxidants.

   - Contains compounds that may help reduce inflammation.

Bouillon Cubes (2)

   - Calories: 10-20 kcal per cube

   - Sodium: High sodium content

Benefits:

   - Enhances the flavor of dishes.

   - Provides convenience in seasoning.

Salt (to taste)

   - Calories: 0 kcal

   - Sodium: High sodium content (about 2,300 mg per teaspoon)

Benefits:

   - Enhances flavor.

   - Essential for maintaining fluid balance and nerve function.

Water (4 cups)

   - Calories: 0 kcal

   - Sodium: 0 mg

Benefits:

   - Essential for hydration and cooking.

   - Helps achieve the desired consistency of the soup.