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Keto Soups

Egusi Soup

This keto Egusi soup brings all the warmth of the traditional Nigerian dish without the carbs. I’ve found that ground pumpkin seeds create a luxuriously thick base while tender beef, shrimp, and spinach make every spoonful satisfying. It’s a comforting one-pot meal that fits perfectly into a low-carb lifestyle.

20 min Prep time 65 min Cook time 85 min Total time 6 Servings 420 Calories
Egusi Soup

Ingredients

  • /4 cup pumpkin seeds
  • /2 pounds cubed beef stew meat
  • /2 cup peanut oil
  • large tomatoes, chopped
  • small onion, chopped
  • habanero peppers, seeded and minced
  • ounces tomato sauce
  • tablespoons tomato paste
  • /2 cups water
  • pounds fresh shrimp, peeled and deveined
  • pound fresh spinach, washed and chopped

Instructions

  1. Step 1

    Start by pulsing the pumpkin seeds in a blender until they become a fine powder—set this aside. Next, I season the beef cubes with salt and heat the peanut oil in a large pot over medium-high. Sear the meat for a few minutes until browned on the outside but not cooked through. Meanwhile, blend the tomatoes, onion, and habaneros into a smooth purée. Lower the heat, pour the tomato mixture over the beef, cover, and let it simmer gently for about 45 minutes, or until the meat is fork-tender. Stir in the tomato sauce, water, and shrimp, and let everything bubble for 10 minutes. Now fold in the chopped spinach and ground pumpkin seeds

  2. Step 2

    they’ll thicken the soup into a rich, hearty stew. Simmer for another 10 minutes to meld the flavors. Adjust seasoning to taste.

Chef's Tip

Toast the pumpkin seeds in a dry skillet for a minute before blending—this brings out their nuttiness. I also swap in kale when spinach isn’t available.

Storage Tips

This soup tastes even better the next day. Let it cool, then refrigerate in an airtight container for up to 4 days. Reheat gently on the stove, adding a splash of water if it thickens too much.

Variation Tips

Try using goat meat instead of beef for a more traditional twist, or add smoked fish along with the shrimp for extra depth. Serve over cauliflower rice to keep it keto, or enjoy as-is with a side of steamed vegetables.

Frequently Asked Questions