Welcome to your new favorite stew: Egusi Stew. This rich, flavorful dish is incredibly satisfying and pairs wonderfully with steamed rice, boiled or fried plantains, or boiled yams.
Egusi, a West and Central African Ingredient
Egusi refers to the seeds of certain melons and gourds, similar to pumpkin seeds but paler in color. Also called melon seeds, egusi is a staple ingredient across West and Central Africa and is used to make a variety of soups and sauces.
One of the best-known preparations is the Nigerian Egusi Soup, which combines ground egusi with crayfish, leafy greens, red palm oil and sometimes locust beans. In Cameroon, egusi is also made into a pudding-style dish, and it is commonly added to okra and ogbono soups for extra texture and flavor.
Keeping egusi in the pantry is convenient because it can transform simple ingredients into satisfying meals. Its nutty richness adds depth and protein to stews, making it a versatile and nutritious pantry staple.
Stew Made With Egusi
This is an egusi stew rather than the thicker traditional soup. It’s:
- Luscious and savory
- Garlicky with warm aromatics
- High in protein thanks to the egusi
- Quick and easy to prepare
Serve the egusi sauce over boiled rice, plantains, or yams. The recipe below uses beef, but you can easily swap in chicken, fish, turkey or mushrooms for a different twist.
I also created a short video showing how to make this egusi stew. Watch the demonstration to see the texture and steps in action.
Watch How to Make Egusi Stew:
More Hearty African Recipes
- Jollof Rice With Chicken
- Nigerian Beef Stew
- Cameroonian Pepper Soup
- Pilau
- South African Malva Pudding
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Egusi Stew
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Ingredients
- 1 1/2 cups ground egusi
- 6 large tomatoes – chopped
- 1 medium onion – chopped
- 1-2 stems green onions – chopped
- 5 cloves garlic – peeled
- 1 inch ginger – peeled
- 1 habanero pepper (optional)
- 2 Maggi seasoning cubes (4g each)
- 1 cup oil
- 1/2 pound beef – cut into pieces and boiled with salt (reserve stock)
- 1 teaspoon salt – adjust as needed
Instructions
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Blend garlic, ginger and half the green onions together and set aside.
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Heat oil in a pot on high for about 4 minutes.
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Add chopped onion and sauté for about 3 minutes until translucent, stirring occasionally.
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Add chopped tomatoes and cook until they reduce and begin to stick to the pot.
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Stir in the blended garlic, ginger and onions for about 2 minutes to release their flavor.
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Add ground egusi (no added water) and mix well. Continue stirring for about 5 minutes—some egusi may stick to the pot, which is normal.
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Add the boiled beef and reserved stock, then add about 1 cup of water or enough to reach your desired consistency. Season with salt, seasoning cubes and the habanero (whole or ground, depending on your heat preference). Mix, cover and simmer for about 5 minutes.
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Stir in the remaining green onions, then remove from heat.
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Serve with boiled rice, plantains or your preferred starchy side.
Notes
2. For a vegan version, use mushrooms instead of beef.
Nutrition
| Carbohydrates: 7 g
| Protein: 10 g
| Fat: 38 g
| Saturated Fat: 5 g
Additional Info
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