Deborah managed to popularize the egusi trew recipe from her country, Ghana, West Africa inspired by her mother-in-law. Deborah’s mother-in-law is diabetic, so this diabetic recipe is adapted to her needs. As a result, it's delicious, spicy, full of flavor, antioxidants, fiber, and greens, AND helps you regulate your blood sugar. Egusi seed is generally the white melon seed which is rich in natural antioxidants like vitamin E and carotene.
This diabetic-friendly dish is called egusi stew in Ghana, West Africa.
Egusi Stew Recipe
Ingredients
- tomatoes
- onions
- ginger garlic paste
- green chillis
- red palm oil
- kale/palak
- watermelon seeds
- chili powder
- curry powder or masala seasoning of choice
*Optional
- add tuna
- cracked egg over the sauce
- cooked chicken or cooked mutton
- dried shrimp
Method of Preparation
“The star of the recipe is the watermelon seeds that we put in the blender,” says Deborah. “Add some water, and blend that up really nicely. Then put some palm oil to heat up in a pan. Add that mixture in and fry until the oil settles on top. Then add your chopped onions and chili and mix them up together. Put some tomato and red capsicum into a blender and blend it up smoothly. Add this to the mix. At this point, you can add your ginger and garlic paste and stir it up nicely. Then add some salt, curry seasoning, or masala mix of your choice.”
“Definitely add some chili powder for a KICK” Deborah insists. But for the faint, we’ll keep this optional. “Then get your green leaf. I am using kale, but you can use spinach, Palak, or any leafy green of your choice. Stir that up real nice until it becomes soft. And if you're non-veg, you can definitely add some tuna, meat, chicken, or any protein of your choice. You can eat that with some quinoa, or in this case, I made buckwheat chapati”
Last, and our favorite step: Savour your first bite!
Spinach and mushroom egusi stew
Lemon seeds which have a high amount of protein make the dish so unique and thus the name “egusi stew”. The authentic taste of the stew comes from various ingredients which give the stew it smoky flavor. In Ghana or Nigeria, spinach is typically used to make the stew but some use chestnut mushrooms, meat, or fish too to make it savory and extra nutritious.
Ingredients :
- Onions
- Tomato
- Mushroom
- Egusi (melon) seeds
- Spinach
- Mackerel
- Ground crayfish
Optional :
If you prefer non-veg in your stew, you can add:
- Steamed beef
- Mutton or goat meat
- Steamed chicken
Method of preparation :
Cut the onion, tomato, and mushroom slices and keep them ready beforehand. Mix the egusi seeds with water and make a paste out of it. Boil the fresh or frozen spinach for 30-40 seconds in hot water and wait for it to turn into a bright green color. Drain the water if you are using frozen spinach. You can give flare to the recipe by adding smoked mackerel to make the stew more nutritious as smoked mackerel contains a high amount of minerals and vitamins. You can add grounded crayfish, steamed chicken, beef, mutton, or goat meat.
Lastly, serve the nutritious strew with a plate of boiled rice.
Egusi stew with goat
Ingredients :
- Onions
- Garlic
- Tomato
- ginger
- Pepper
- Egusi seeds
- Crayfish powder
- Maggi
- Iru
- Chicken stock
- Goat meat
- Pumpkin seeds
Method of preparation
Saute the chopped onion, tomato, garlic, and ginger on medium flame with one teaspoon of pepper. Cook the vegetables for 10 minutes with one cup of oil until they become golden. Sate the egusi seeds in oil for 10 minutes, gradually add crayfish powder, Maggi, chicken stock, and iru, and cook for 30 minutes.
Fry the goat meat in oil over high heat for 7 minutes and fry until brown on both sides. Shimmer the goat meat in the egusi mixture for 30 minutes until the meat is fully cooked.
Lastly, add the pumpkin leaves in the last 20 minutes and simmer the sauce until the liquid dries off. Add salt according to the taste and compliment it with fufu or pounded yam.
What's so special about egusi stew?
Egusi is a melon that has the outer appearance of a watermelon and although the flesh is bitter, the seeds are full of nutrients and are used in various recipes in Africa. The nutritional value of egusi includes lots of healthy fat, proteins, and vitamins which help regulate the blood pressure. It is also a good source of magnesium, zinc, iron, and phosphorus and is naturally cholesterol-free. The smell of freshly prepared egusi stew is irresistible. The diabetic recipe of egusi stew is not confined to just one recipe, in fact, over time, lovers of egusi stew have discovered many variations of it.
Egusi soup or stew is typically made of :
- Meat such as smoked poultry, beef, cow skin, offal, and goat
- Seafood such as stockfish and smoked dried fish
- Nigerian tofu
- Mushrooms
- Other vegetables
Read also: what is the best diet for weight loss according to science
Conclusion
There are many Gut-friendly recipes for diabetic patients available over ages with significant variation. They should have limited food with rich carbohydrate content. The diabetic-friendly meals prescribed for diabetic patients depend on the level of sugar content in the body. Thus, the authentic egusi stew recipes contain a wide range of vegetables and healthy fats which are rich in nutrients and keep the gut of the diabetic patient healthy.
The diet of a diabetic patient matters hugely over the blood sugar level. Your diabetes medication will be unable to work properly and it will be difficult to sustain the targetted glucose range if you consume too much sugar or carbohydrate which may spike your glucose level rapidly. You may want to avoid eating some of your favorite food but many of the diabetic-friendly meals like the egusi stew recipes contain simple ingredients , rich in nutrients, and feel good on the taste buds.
Deborah hopes to ensure everyone can enjoy their meals without the fear of spiking their blood sugar. If you try these diabetic recipes, don’t forget to tag @sova_health so we can drool with you. For more information on diabetes management or diabetic-friendly meal plans, visit Sova. health
About the Author
Deborah is a Ghanaian/Serbian home chef, food artist & self-taught baker based out of Bangalore
Instagram: https://www.instagram.com/firstserves/
