Low carb Egusi and Fufu

Low-Carb FuFu

About this Recipe: This low-carb version of traditional fufu offers a healthy, fiber-rich alternative with just 2.7g net carbs and 71 calories per serving. Made from a blend of low-carb flour, psyllium husk, and blended turnip, it mimics the texture of classic fufu while fitting into keto and low-carb diets. The recipe is quick and simple, requiring 10 minutes to prep and 10 minutes to cook, yielding 8 servings.

The turnip is blended with water to create a purée, which is then heated and combined with the dry ingredients to form a thick, dough-like consistency. Optional seasonings like Celtic salt and onion powder enhance flavor. Serve it warm with a stew or soup for a satisfying, low-carb twist on a traditional West African staple.

Prep Time: 10 mins | Cook Time: 10 mins
Servings: 8 | Calories per Serving: 71 | Net Carbs per Serving: 2.7g

Ingredients

Low-Carb Flour Blend (Four): 130g (4.59 oz)

Psyllium Husk Powder: 10g (0.35 oz)

Turnip (peeled and cubed): 141g (4.97 oz)

Water: 250ml (8.83 oz) — plus more if needed

Celtic Salt: 2g (0.07 oz) (optional)

Onion Powder: 1g (0.04 oz) (optional)

Instructions
Prepare Turnip Water:

Wash, peel, and cube the turnip.

Blend it with the measured water until smooth (about 5 minutes).

Cook the Base:

Pour the turnip purée into a pot and bring it to a boil.

Mix Dry Ingredients:

In a bowl, combine the low-carb flour blend, psyllium husk powder, salt, and onion powder.

Form the Dough:

Gradually stir the dry mix into the boiling turnip purée.

Stir continuously until the mixture thickens into a dough-like consistency.

Add extra water if needed to achieve your preferred texture.

Serve Warm:

Enjoy with a thick stew or soup, just like traditional fufu.

Nutrition (Per Serving — 8 servings total)
Nutrient Amount
Calories 71 kcal
Total Carbs 13.4g
Net Carbs 2.7g
Fiber 5.6g
Starch 0.2g
Sugar 1.1g
Added Sugar 0.0g
Sugar Alcohols 0.0g
Allulose 5.1g
Protein 3.1g

Low-carb Egusi (with Pumpkin Seeds)

About the Recipe: This low-carb version of the traditional West African egusi soup replaces melon seeds with ground organic pumpkin seeds for a keto-friendly twist. It’s a hearty, protein-rich stew made with cubed Black Angus beef, jumbo shrimp, spinach, and a blend of tomato-based ingredients, seasoned with Creole spices, habanero, garlic, and bouillon.

Key Features of the dish...

Pumpkin seeds are blended into a fine powder to replace egusi.

The beef is browned, then simmered in a fresh tomato-onion-pepper blend until tender.

Shrimp and other ingredients are added in layers to develop deep, savory flavors.

Spinach and ground seeds are added at the end for texture and richness.

Variations: Substitute shrimp with crab or smoked fish, or use both for extra depth.

This dish is ideal for those following a low-carb, high-protein diet while still enjoying the comforting flavors of traditional African cuisine.
Servings: 10

Net Carbs/Serving: 5.5g

Calories/Serving: 270

Ingredients:

Raw Pumpkin Seeds (Organic): 100 g (3.53 oz)

Black Angus Beef, Cubed Steak: 680.4 g (1½ lb or 24 oz)

Salt (Himalayan Pink): 2 g (0.07 oz)

Peanut or Canola Oil: 54 g (¼ cup or 1.9 oz)

Tomato Paste: 40 g (1.41 oz)

Hunt’s Tomato Sauce: 420 g (14.82 oz)

Vine-Ripe Tomatoes: 2 medium (246 g or 8.68 oz)

Jumbo Raw Shrimp: 224 g (8 oz)

Water: 675 mL (676.2 g or 23.85 oz)

Leaf Spinach: 420 g (1¾ cups or 14.82 oz)

Onion (white, yellow, or red): 60 g (2.12 oz)

Garlic: 2 teaspoons (5.7 g or 0.2 oz)

Habanero Pepper (or Korean Chili Flakes): 1 pepper (4.5 g or 0.16 oz), or 2 g chili flakes

Chicken Flavor Bouillon: 5 g (0.18 oz)

Zatarain’s Creole Seasoning (Original): 3 g (0.11 oz)

Instructions:

Prepare Egusi Powder:
Blend pumpkin seeds in a blender until finely ground (30–40 seconds). Set aside.

Cook the Beef:
Cut beef into bite-sized cubes and season with salt. Heat oil in a large pot over medium-high heat. Brown the beef in hot oil for 3–5 minutes (do not fully cook).

Prepare Tomato Mixture:
Blend tomatoes, onion, and peppers until smooth (about 30 seconds). Stir into the beef mixture, reduce heat to medium-low, cover, and cook until meat is tender (40–50 minutes).

Add Shrimp and Simmer:
Add shrimp, tomato sauce, tomato paste, and water. Simmer uncovered for 10–20 minutes.

Finish the Soup:
Stir in spinach, Zatarain’s seasoning, chicken bouillon, and the ground pumpkin seeds. Simmer for an additional 10–20 minutes.

Cook’s Notes:
Pumpkin seeds are used as a substitute for traditional egusi (melon) seeds.

You may substitute crab or smoked fish for shrimp, or use a combination.

Nutrition Information (Per Serving, Based on 10 Servings):
Nutrient Value
Calories 270
Total Carbs 8.6 g
Net Carbs 5.5 g
Fiber 1 g
Starch 0.1 g
Sugar 2.4 g
Sugar Alcohols 0.0 g
Allulose 5.1 g
Protein 21.7 g
Total Fat 15.6 g
Monounsaturated Fat 2.5 g
Polyunsaturated Fat 1.7 g
Omega-6 1.7 g
Saturated Fat 3.4 g
Cholesterol 66.5 mg

low carb flour 4
   • Low-carb flour blend Four