How to make Ghanaian Fufu and Vegetarian Melon Seed Soup

wrewre leaves

🥗Healthier: spinach

💰Cheaper: kale

Spinach provides similar nutrients and is more widely available.

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a healthier fat profile.

fish or meat

🥗Healthier: tofu

💰Cheaper: chicken

Tofu is a plant-based protein, while chicken is often less expensive.

ground crayfish

🥗Healthier: dried shrimp

💰Cheaper: fish sauce

Dried shrimp adds umami flavor, while fish sauce is a budget-friendly alternative.

Toast the melon seeds on the stove until they brown and start popping, stirring continuously.

Remove the toasted melon seeds from heat and blend with 4 cups of water.

Strain the blended mixture, adding an additional 3 cups of water to extract more flavor.

Boil the strained melon seed milk on the stove for about 20 minutes to prevent coagulation.

Add dried mushrooms to the boiling milk and cook for 10 minutes to soften the skins.

Blend onions, ginger, and Scotch bonnet pepper, then strain back into the pot.

Add seasoning cubes and spices like curry powder, praci, and samua to the soup.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary