African Swallow with Spinach Egusi Soup

Great for lunch or dinner, this healthy low-carb, no-added-sugar alternative fufu is loaded with veggies, fibre and protein.

Soup Cook Time: 55 minutes

Swallow Cook Time: 15 minutes

Total time: 70 minutes

Ingredients – (6 Servings)

  • 2 cups of Ground Melon Seeds - Egusi
  • 1 cup of Palm oil
  • 425g of cooked Goat meat
  • 60g of Cow tripe
  • 40g of smoked dried Catfish
  • 2 tbsp. (10 g) of dried ground Crayfish powder
  • 2 Onions
  • 2 Large Red bell peppers
  • 1 Scotch Bonnet or Habanero pepper
  • 1 – 2 tsp. of Salt to taste
  • 3 Stock cubes (may add more if desired)
  • Steamed Spinach leaves – 400g 


  1. Blend the onion and peppers together until smooth and set aside.
  1. Heat the palm oil in a pot until hot.
  1. Add the blended onion and peppers
  1. Cover the pot and allow to cook until it starts to fry with medium heat about 20 minutes. Stir frequently.
  1. Add the egusi powder and stir gently, add the dry crayfish powder, salt and stock cubes. Leave to cook for 20 mins on medium heat.
  1. Add the pre-cooked and spiced meat, leave to cook for 10 minutes.
  1. Stir in the Spinach and leave to simmer for about 5 minutes (stir constantly).  Adjust the seasoning if necessary. 
  1. Serve while still hot. 

Tip: Substitute Spinach leaves for Kale or Swiss chard.

Vegscrumptious African Swallow: (15 mins)

  1. Measure desired quantity of African Swallow Powder
  2. Add gradually to boiling hot water on stove
  3. Stir gradually until smooth
  4. Reduce heat and stir until fully cooked
  5. Serve while hot

Nutrition Facts

Per 1 serving of Egusi recipe

Calories 531
Fat 43g
Saturated Fat 20g
Cholesterol 77mg
Sodium 1254 mg
Potassium 779 mg
Carbohydrate 9g
Fibre 3g
Sugars 4 g
Protein 27g 

Per 100g - 1 serving of Vegscrumptious African Swallow

Calories 240
Fat 4g
Saturated Fat 0.4g
Sodium 340 mg
Potassium 350mg
Iron 43mg
Carbohydrate 68g
Fibre 46g
Sugar 1g
Protein 25g