West African Egusi Stew with Beef, Shrimp, and Spinach
West African Egusi Stew with Beef, Shrimp, and Spinach offers a rich, nutty depth from ground seeds that thicken the spicy tomato base. Tender beef cubes and sweet shrimp add hearty and briny notes, while fresh spinach keeps it vibrant. It’s a bold, comforting dish perfect for a cozy dinner or a festive weekend spread.
- Prep15 mins
- Cook1 hr 5 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in West African Egusi Stew with Beef, Shrimp, and Spinach, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 49 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 39 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 43
- Heart Health
- 63
- Metabolic
- 58
- Digestive
- 55
- Inflammatory
- 68
- Performance
- 58
- General Wellness
- 1
Put the seeds in a blender and blend until finely powdered, 30 to 40 seconds. Set aside.
- 2
Cut the beef into bite-sized cubes and season with salt.
- 3
Heat oil in a large pot over medium-high heat. Cook the beef in the hot oil until browned but not fully cooked, 3 to 5 minutes.
- 4
Put the tomatoes, onion, and peppers in a blender and blend until smooth, about 30 seconds. Stir the tomato mixture into the beef, reduce the heat to medium-low, and cover. Cook until the meat is tender, 40 to 50 minutes.
- 5
Add the shrimp, tomato sauce, water, and tomato paste, then simmer for 10 minutes.
- 6
Stir in the spinach and powdered seeds, and continue simmering for 10 more minutes.
- Calories 772.38 kcal High 39%
- Protein 50.73 g Good Source 101%
- Carbohydrate 57.42 g 21%
- Total Fat 39.67 g High 51%
- Saturated Fat 4.98 g High 25%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 252.0 mg High 84%
- Sodium 1355.99 mg High 59%
- Dietary Fiber 9.83 g Good Source 35%
- Total Sugars 17.75 g --
- Added Sugars 2.46 g Low Source 5%
- Calcium 284.91 mg Good Source 22%
- Iron 6.69 mg Good Source 37%
- Potassium 1366.44 mg Good Source 29%
- Vitamin A 615.08 mcg Good Source 68%
- Vitamin C 26.01 mg Good Source 29%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Peanuts 🥜
- Shellfish 🦐
- Tomatoes 🍅
- Onions 🧅
About This Recipe
West African Egusi Stew with Beef, Shrimp, and Spinach is a Fusion dinner recipe made with 12 ingredients. It takes about 1 hr 20 mins, serves 6, and is rated medium. Key ingredients include Beef Stew Meat, Diced Tomatoes, Habanero Pepper, and Peanut Oil. Each serving provides about 772.38 kcal, and is a good source of protein.
Recipe Questions
- What is West African Egusi Stew with Beef, Shrimp, and Spinach?
- It is a Fusion stew recipe made with 12 ingredients, usually served for dinner or lunch or soup.
- What is West African Egusi Stew with Beef, Shrimp, and Spinach made of?
- The main ingredients are Beef Stew Meat, Diced Tomatoes, Habanero Pepper, Peanut Oil, Pepitas (Pumpkin Seed Kernels). The full list of 12 is above.
- What goes well with West African Egusi Stew with Beef, Shrimp, and Spinach?
- Explore these Fusion side-dish recipes.
- How long does it take to make West African Egusi Stew with Beef, Shrimp, and Spinach?
- About 1 hr 20 mins in total: 15 mins to prepare and 1 hr 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 772.38 kcal. The full nutrition breakdown is above.
- Is West African Egusi Stew with Beef, Shrimp, and Spinach easy to make?
- This recipe is rated medium, with 12 ingredients and 6 steps.
- Is West African Egusi Stew with Beef, Shrimp, and Spinach healthy?
- West African Egusi Stew with Beef, Shrimp, and Spinach has an easyChef Pro health score of 55/100. Per serving, it provides 772.38 calories and 50.73 g of protein, or 101% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 1355.99 mg (59% of the Daily Value) and saturated fat at 4.98 g (25% of the Daily Value). It contains Peanuts, Shellfish, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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