Sierra Leone Egusi

egusi (melon seeds)

🥗Healthier: ground pumpkin seeds

💰Cheaper: ground sunflower seeds

Pumpkin seeds are lower in calories and sunflower seeds are more affordable.

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil is healthier while vegetable oil is often cheaper.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based protein option, while canned tuna is a more affordable fish alternative.

bitter leaf

🥗Healthier: spinach

💰Cheaper: kale

Spinach is more widely available and kale is often less expensive.

Blend egusi seeds until fine.

Heat palm oil in a pot over medium heat until hot.

Add chopped onions, garlic, and ginger; sauté until fragrant, about 3-4 minutes.

Incorporate blended egusi and stir well to combine.

Cook the mixture for about 5-7 minutes, stirring frequently.

Add chopped bell peppers and scotch bonnet pepper; cook for another 3-4 minutes.

Pour in water to achieve desired consistency; stir well.

Introduce fish and meat, simmering for 10-15 minutes until cooked through.

Season with seasoning cubes and salt to taste.

Add spinach and cook for an additional 2-3 minutes until wilted.

Serve hot with fufu or rice.

Cooking Techniques

Spice Level: