Egusi seeds (white-seed melon) full cup
Egusi seeds (white-seed melon)
Egusi seeds come from the Egusi gourd, which looks very similar to a watermelon. Unlike a watermelon, however, the fruit from the Egusi gourd is bitter and not edible, so these gourds are grown primarily for their seeds. These seeds are similar in size to small pumpkin seeds and a bit creamier in flavor.
They make up a really important component of many West African staples, including Egusi soup, which is a West African classic.
Like a lot of other nuts and seeds, Egusi seeds are very high in oil. They’re 50% oil, 78% of which is unsaturated fatty acids, which are the healthier type of fat! The oil produced from these seeds is rich and flavorful. They’re also 35% protein.
Egusi seeds are rich in vitamin A, which is crucial for forming and maintaining healthy bones. In addition, Egusi seeds are high in vitamins B1 and B2, which are both important for growth and the production of red blood cells. There’s a high concentration of vitamin C, too, which helps the body absorb iron and maintain healthy tissue. Finally, Egusi seeds are also high in Niacin, which helps maintain healthy skin.
Because of their high protein content, they can also serve as a good plant-based meat substitute.
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