Mbanga Soup with Smoked Fish and Egusi

Ingredients

• 500g (1.1 lb) smoked fish 500g (1.1 lb) smoked fish
• 200g (7 oz) egusi (melon seeds) 200g (7 oz) egusi (melon seeds)
• 2 cups spinach, chopped 2 cups spinach, chopped
• 1 cup pumpkin leaves, chopped 1 cup pumpkin leaves, chopped
• 1 cup okra, sliced 1 cup okra, sliced
• 1 onion, chopped 1 onion, chopped
• 2 tomatoes, diced 2 tomatoes, diced
• 3 cloves garlic, minced 3 cloves garlic, minced
• 2 tablespoons palm oil 2 tablespoons palm oil
• 1 tablespoon ground crayfish 1 tablespoon ground crayfish
• 1 teaspoon ground pepper 1 teaspoon ground pepper
• Salt to taste Salt to taste

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 15g, 3g
• Carbohydrates (total, sugars): 15g, 5g
• Protein: 30g
• Fiber: 5g
• Salt: 1.5g

Preparation

1. 1.
   Soak the smoked fish in warm water for 30 minutes to remove excess salt. Drain and set aside.
2. 2.
   In a dry skillet, toast the egusi seeds over medium heat until fragrant. Grind the toasted seeds into a fine powder using a blender or mortar and pestle.
3. 3.
   In a large pot, heat the palm oil over medium heat. Add the chopped onions and minced garlic, and sauté until golden brown.
4. 4.
   Add the diced tomatoes and cook until they soften and release their juices.
5. 5.
   Stir in the ground egusi, ground crayfish, and ground pepper. Cook for 5 minutes, stirring continuously to prevent lumps from forming.
6. 6.
   Add the smoked fish, spinach, pumpkin leaves, and okra to the pot. Stir well to combine all the ingredients.
7. 7.
   Pour in enough water to cover the ingredients and bring the soup to a boil. Reduce the heat to low and simmer for 30 minutes, or until the vegetables are tender.
8. 8.
   Season with salt to taste and adjust the consistency by adding more water if desired.
9. 9.
   Serve the Mbanga Soup hot with fufu or your choice of accompaniment.

Treat your ingredients with care...

• Smoked fish — Soaking the smoked fish in warm water helps to remove excess salt and soften the fish, making it more enjoyable to eat.

Tips & Tricks

• If you prefer a spicier soup, you can add more ground pepper or include a chopped chili pepper.
• For a thicker consistency, increase the amount of egusi used in the recipe.
• Feel free to customize the vegetables used in the soup based on your preferences and seasonal availability.
• If you can't find smoked fish, you can substitute it with smoked turkey or smoked chicken for a similar smoky flavor.
• Leftover Mbanga Soup can be stored in the refrigerator for up to 3 days and reheated before serving.

Serving advice

Serve the Mbanga Soup hot in individual bowls, accompanied by fufu or your choice of side dish. Garnish with fresh herbs such as cilantro or parsley for added freshness and visual appeal.

Presentation advice

To enhance the presentation of the Mbanga Soup, arrange the vegetables and smoked fish on top of the soup in an aesthetically pleasing manner. Drizzle a small amount of palm oil on the surface for a glossy finish.