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Veggie Egusi Breakfast Muffins

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Egusi Muffins_ Best Body Africa 20

Egusi Muffins_ Best Body Africa 20

Egusi Muffins_ Best Body Africa 20

Heard of egg muffins? These egusi muffins, made from egusi (melon seeds) make the perfect plant-based, high-protein breakfast to kickstart your day! 

What is egusi?

Egusi or melon seeds is commonly used in West Africa. The ground version is typically used in soups and stews or to make egusi pudding. The melon seeds can also be eaten whole as a snack. We first experimented with egusi in breakfast foods with our egusi scramble recipe which was also delicious and perfect for those of you looking for a plant-based egg replacement.

Health benefits of egusi?

Egusi is a hidden superfood. It is high in protein, containing 28g of protein per 100g. It is also rich in unsaturated fats to fight against high cholesterol. Other properties include potassium, iron, calcium, zinc and others to help improve digestion, skin, vision, heart health among other benefits. 

Egusi Muffins_ Best Body Africa 20
What equipment do you need?
  • A muffin tray!
What veggies can you use?

Any! We used bell peppers, spring onions and red onions. You can also use mushrooms, tomatoes, spinach and other veggies of your choice. 

What you need for The veggie egusi base
  • Ground egusi
  • Water
  • Garlic
  • Salt
Egusi Muffins_ Best Body Africa 20 Egusi Muffins_ Best Body Africa 20
What to serve the muffins with?

For a balanced meal, serve with some bread or sautéd vegetables to increase the carbohydrate intake for a complete breakfast

Storage

Store in an air-tight container for up to 5 days. 

Egusi Muffins_ Best Body Africa 20 Egusi Muffins_ Best Body Africa 20

Veggie Egusi Muffins

These egusi muffins, made from egusi (melon seeds) make the perfect plant-based, high protein breakfast to kickstart your day! 
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Breakfast
Servings 3 people
Calories 278 kcal

Equipment

  • Muffin baking tray

Ingredients
  

  • 1 cup ground egusi
  • 1 cup water
  • 2 garlic cloves
  • Salt to taste
  • 1/2 red bell pepper
  • 1/2 green bell pepper
  • 2 spring onions
  • 1 tbsp olive oil

Instructions
 

  • In a bowl, mix 1 cup ground egusi with ¾ cup water. Mix until a thick paste.
  • Add salt and ground garlic and mix thorougly
  • Chop your bell peppers and spring onions
  • Preheat your oven to 160*C fan
  • Line your muffin holes with oil.
  • Add chopped veggies to your muffin trays
  • Pour your egusi mixture on the vegetables into each hole.
  • Bake in the oven tray for 30 minutes until firm

Nutrition

Calories: 278kcalCarbohydrates: 4gProtein: 9gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 7mgPotassium: 107mgFiber: 1gSugar: 2gVitamin A: 774IUVitamin C: 43mgCalcium: 15mgIron: 1mg
Tried this recipe?Let us know how it was!

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