Dressing up a simple bowl of soup is one of the best ways to have a delicious, filling, and satisfying meal on the table in no time. And with our Egunsi Melon Seed Soup, you’re already halfway there. With the addition of tortellini and just a couple of other ingredients, you have a complete meal that’s just crave-worthy.
What Are Egusi Seeds?
Egusi seeds (also spelled “Egunsi”) come from the Egusi gourd, which looks very similar to a watermelon. Unlike a watermelon, the fruit from the Egusi gourd is bitter and not edible. These gourds are grown primarily for their seeds. These seeds are similar in size to small pumpkin seeds and a bit creamier in flavor.
Like a lot of other nuts and seeds, Egusi seeds are very high in oil, but they’re also high in protein. They’re 50% oil, 78% of which is unsaturated fatty acids – those are the healthier type of fat! They’re 35% protein, making them a great plant-based meat substitute.
Egusi seeds also have a lot of other health benefits. Because they’re high in vitamins A, B1, B2, C, and Niacin, adding Egusi seeds to your diet can help support healthy bones, red blood cells, healthy tissues, healthy skill, and the absorption of iron.
What is Egusi Soup?
Egusi soup is a hearty West African comfort food made from the Egusi seed. It’s a staple in countries including Nigeria, Ghana, Sierra Leone, and Cameroon, although many of these countries and regions have their own little variations for how they prepare Egusi soup.
This is a creamy, savory soup with nutty accents, flavored with vegetables, and a mild Habanero kick. In Nigeria, we stir spinach into the soup. Here in the United States, I tend to use collard greens, because they’re a bit more hearty than the spinach here. Sometimes, I like to braise the collards and use them as a topping for a little bit of extra style!
Why We Love This Tortellini Egusi Melon Seed Soup
With a base of our hearty Egusi seed soup that’s high in protein, this soup dish is a great way to make a comforting meal in 10 minutes or less. The ingredients come together so quickly, and it can keep you full and satisfied for hours because of the protein content in the Egusi seeds. It’s the perfect dish to try on a busy night when you need something good and you need it fast. I can’t wait for you to try it!
How to Make Tortellini Egusi Melon Seed Soup
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Servings: 2 servings
- 1 Jar of Egunsi Foods Egunsi Melon Seed Soup
- 9 oz pack of Tortellini
- ¼ cup of Parmigiano
- ¼ cup of Egusi Seeds
- 1 cup of Spinach, or other leafy green of choice
- In a pot over medium heat, warm up the Egunsi Foods Egunsi Melon Seed Soup until warmed through. Stir in your leafy greens of choice and cook until just wilted.
- Cook your tortellini according to package directions.
- Combine your cooked tortellini and warmed Egunsi Melon Seed Soup in a bowl.
- To toast the egusi seeds: add the seeds to a dry pan and toast on medium heat until they just start to turn golden brown. The seeds will pop slightly, and you’ll know they’re done when the popping begins to sound hollow!
- Top with parmigiano and toasted egusi seeds!