Cassava powder with melon vegetable soup for supper tonight
17 August 2026 · 195 views on YouTube
Melon soup is egusi, and egusi is ground melon seed — not a vegetable, despite where it sits on the plate. The seeds are dried, ground, and cooked in oil until they clump into soft curds through the soup. That texture is the whole signature: egusi that has been stirred smooth has been made wrong.
It is one of the richest soups in Nigerian cooking, because melon seed is genuinely oily before a drop of palm oil is added. Vegetables go in near the end so they keep some bite, and whatever meat or fish is around goes in too.
With cassava swallow beside it, this is an evening meal in the fullest sense — the kind that ends the day rather than interrupting it.
What is in it
- Ground melon seed (egusi)
- Cassava powder for the swallow
- Green vegetables — ugu or spinach
- Palm oil
- Fresh pepper
- Onion
- Crayfish
- Meat or fish
- Salt and seasoning
How it sits with your body
Egusi changes the arithmetic of a swallow meal. Melon seeds are roughly half fat and a quarter protein, so the soup supplies both of the things cassava has almost none of.
The seeds also bring magnesium, zinc and iron, and the leafy vegetables add vitamin A, folate and more iron on top.
It is calorie-dense — which is a virtue when the meal has to carry someone through hard physical work, and worth being aware of when it does not.
Worth knowing
Rich, and heavy at night for some people. The palm oil is where most of the saturated fat comes in; the amount is entirely up to whoever is cooking.
General information about everyday foods, not medical or dietary advice.
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