Weight Watchers Nigerian Egusi Soup

Ingredients:

  • 2 cups ground egusi (melon seeds)
  • 1/2 cup palm oil (consider reducing to minimize points)
  • 1 onion, chopped
  • Assorted lean meats or fish (e.g., chicken breast, tilapia), trimmed of visible fat
  • 2-3 cups chopped vegetables (e.g., spinach, kale)
  • 2-3 tablespoons ground crayfish
  • 2-3 stock cubes (bouillon cubes), preferably low-sodium
  • Fresh peppers (chili), to taste (optional)
  • Salt, to taste
  • Water

Points Calculation:
To estimate points, let’s assign values based on typical Weight Watchers points systems:

  • Ground Egusi: Estimate about 2 points for 2 cups, considering its healthy fats and protein content.
  • Palm Oil: Approximately 2 points for 1/2 cup; consider reducing or substituting with lower-point alternatives.
  • Lean Meats or Fish: Estimate about 1 points per serving (4 oz), using lean cuts and trimming visible fat.
  • Vegetables: Generally zero points; account for points if significant oil or fat is added.
  • Ground Crayfish: Minimal points; estimate about 1 point for 2-3 tablespoons.
  • Stock Cubes: Minimal points; estimate about 1 point for 2-3 cubes.
  • Fresh Peppers and Onions: Typically zero points unless large quantities are used.

Instructions:

1. Prepare Lean Meats or Fish:
Begin by washing and seasoning your choice of lean meats or fish with salt and preferred spices. Cook until tender; tougher cuts like cow skin (ponmo) may require separate cooking until tender.

2. Heat Palm Oil and SautƩ Onions:
In a large pot over medium heat, warm the palm oil. Add chopped onions and sautƩ until translucent to build a flavorful base.

3. Incorporate Ground Egusi:
Reduce heat to low and add ground egusi to the pot, stirring continuously to prevent clumping. Cook for about 5 minutes to toast lightly and enhance its nutty flavor.

4. Add Lean Meats or Fish:
Integrate cooked meats or fish into the pot along with ground crayfish, stock cubes, and fresh peppers if desired. Stir well to combine flavors.

5. Adjust Soup Consistency:
Gradually add water while stirring to achieve desired soup thickness. Egusi soup is traditionally thick, so add water carefully to maintain its texture.

6. Simmer the Soup:
Cover the pot and simmer on low heat for 20-30 minutes, stirring occasionally to prevent sticking. This allows the egusi to cook thoroughly and flavors to meld.

7. Add Chopped Vegetables:
Include chopped vegetables such as spinach or kale during the last 5-10 minutes of cooking. Stir gently and cook until vegetables are tender yet vibrant.

8. Adjust Seasoning:
Taste and adjust seasoning with salt or additional stock cubes as needed to enhance flavors.

9. Serve with Swallow Foods:
Once soup reaches desired consistency and vegetables are tender, remove from heat. Serve hot with traditional Nigerian swallow foods like pounded yam, eba, semovita, or fufu.

10. Enjoy Your Meal:
Savor the rich flavors and cultural heritage of Nigerian Egusi Soup, optimized for your Weight Watchers journey with thoughtful ingredient choices and points management.

Additional Tips:

  • Healthier Choices: Opt for lean meats, minimize palm oil, and incorporate plenty of vegetables to boost nutrition and reduce points.
  • Portion Control: Monitor portion sizes to align with your daily points allowance, ensuring a balanced and satisfying meal.
  • Customization: Feel free to adjust ingredients and flavors according to personal preferences while staying mindful of points.

By following these guidelines, you can enjoy a delicious and Weight Watchers-friendly version of Nigerian Egusi Soup, embracing its traditional taste while supporting your health and wellness goals.