When it comes to African Cooking, nuts and seeds are stars in many traditional dishes. They bring rich flavors, thick textures, and an extra layer of depth to meals in no small measure. There is the creamy, nutty richness of groundnuts for instance; the unique thickness of Egusi and for the sake of this blog, there is the subtle crunch of sesame seeds— these ingredients are integral to creating some of Africa’s most beloved dishes.
Whether you’re familiar with these staples or just getting started, this guide will take you through how to cook with groundnuts, egusi, and sesame seeds. You’ll learn what makes them so special, how they’re used through different regions, and how they can be incorporated into your own meals.
Also Read: 13 African Foods That Can Help You Gain Weight Fast
African Nuts and Seeds
Nuts and seeds aren’t just used to enhance flavors, they’re packed with healthy fats, proteins, and essential vitamins. They’re also used in a wide variety of ways in African kitchens:
-Thickening soups and stews
-Creating sauces;
-Bringing richness and balance to the bold flavors of African spices, meats, and vegetables etc.
Let’s dive into each one and explore how they shape our dishes.
1. Groundnuts (Peanuts)
Groundnuts, more commonly known as peanuts outside of Africa, are a staple ingredient throughout the continent. They’re particularly prominent in West and Central African cooking, where they’re used to make rich stews, sauces, and snacks. Groundnuts are known for their creamy, nutty flavor and are incredibly versatile, they can be used whole, ground, or turned into peanut butter.
Popular Groundnuts Dishes
Groundnut Stew (Mafé)
In West Africa, one of the most famous dishes featuring groundnuts is Groundnut Soup (also called Mafé in Senegal and Nkate Nkwan in Ghana). This hearty stew is made with ground peanuts that are simmered with tomatoes, onions, and spices, along with either chicken, beef, or fish. The result is a rich, creamy sauce that’s perfect for serving with rice or fufu.
Also Read: 10 HEALTH BENFITS OF CASHEW NUTS
Kuli-Kuli
Another popular use for groundnuts is in the snack Kuli-Kuli. This crunchy, savory treat is made from ground peanuts that are roasted, ground into a paste, and then fried. Kuli-Kuli is a common street food in West Africa, often enjoyed with a cold drink or crushed over meals/meat to add a delicious crunch.
Nutritional Value of Groundnuts
Groundnuts are high in protein and healthy fats, so they are a great option for those looking to add more plant-based protein to their diet. They’re also rich in vitamins and minerals, including vitamin E, niacin, and magnesium, which support heart health, brain function, and overall vitality.
2. Egusi (Melon Seeds)
Egusi seeds, derived from a type of melon grown in West Africa, are a key ingredient in many traditional Nigerian, Ghanaian, and Cameroonian soups. When ground, Egusi seeds have a slightly nutty, creamy taste and are often used to thicken soups and stews, giving them a hearty, comforting texture.
Also Read: 15 Porridges and Puddings from the Heart of Africa
Popular Egusi Dishes
Egusi Soup
The most famous dish made with Egusi is Egusi Soup, a beloved staple in Nigeria and across West Africa. This rich, thick soup is made by cooking ground Egusi seeds with palm oil, meat (such as goat or beef), stockfish, and leafy greens like spinach or fluted pumpkin leaves. Egusi Soup is commonly served with fufu, pounded yam, or garri.
Ogbono and Egusi Soup
In some variations, Egusi is combined with Ogbono (wild mango seeds) to create a thick, hearty soup. The combination of Egusi’s creamy texture and Ogbono’s sliminess gives the dish a unique consistency that’s enjoyed with starchy sides like pounded yam or eba.
Nutritional Value of Egusi
Egusi seeds are packed with healthy fats and protein, making them a nutritious addition to any meal. They’re also a good source of essential vitamins like vitamin A and folate, and they provide minerals like calcium, potassium, and magnesium, which are important for bone health and muscle function.
3. Sesame Seeds (Benne)
Sesame seeds, known as Benne in some African regions, are small but mighty when it comes to flavor. These seeds are native to both West and East Africaand they have a long history of use in African cooking. Their mild, nutty flavor and delicate crunch make them a versatile ingredient, used in everything from sauces to snacks.
Also Read: How to Make the Perfect Pap/Akamu/Ogi
Popular Sesame Seeds Dishes
Tahini and Benne Sauce
While sesame seeds are often used whole, they’re also ground into a paste to make tahini, which is widely used in North African and East African dishes. In Ethiopia, sesame seeds are used to create a rich sauce known as Benne Sauce, which pairs beautifully with grilled meats and vegetables.
Sesame Seed Snacks
In West Africa, sesame seeds are often used to make crunchy snacks like Sesame Seed Brittle, where the seeds are mixed with sugar or honey, then toasted until crisp. These snacks are popular as both street food and a homemade treat.
Sesame Seed-Crusted Meats
In many African regions, sesame seeds are also used to coat meats or fish before frying or grilling. The seeds add a crunchy texture and enhance the overall flavor, creating a delightful contrast between the crispy exterior and the tender meat inside.
Also Read: Foods for Healthy Skin and Hair
Nutritional Value of Sesame Seeds
Sesame seeds are an excellent source of healthy fats, protein, and fiber. They’re also packed with minerals like calcium, iron, and zinc, which support strong bones, immune function, and energy production. Additionally, sesame seeds contain antioxidants that can help reduce inflammation and promote overall health.
Cooking Tips for African Nuts and Seeds
Now that you know how groundnuts, Egusi, and sesame seeds are used in African cooking, here are a few tips to help you get the best flavor out of these ingredients:
1. Roast for Richer Flavor
Roasting nuts and seeds before using them in your dishes can enhance their natural flavor. Whether groundnuts or sesame, lightly toasting the nuts or seeds in a dry pan before cooking will bring out their nutty aroma and add depth to your meal.
2. Grind Fresh for Maximum Flavor
For Egusi and sesame seeds, grinding them fresh right before use will ensure maximum flavor and texture. While you can buy pre-ground versions, freshly ground seeds offer a much more intense and fresh flavor that elevates your dish.
3. Store Properly to Keep Them Fresh
Nuts and seeds can go rancid if not stored correctly. To keep groundnuts, Egusi, and sesame seeds fresh, store them in an airtight container in a cool, dark place. If you’ve ground your seeds into powder or paste, keep them in the refrigerator to preserve their oils and prevent them from spoiling.
Also Read: TOP 17 NIGERIAN/AFRICAN SNACKS AND WHERE YOU CAN FIND THEM IN THE US AND CANADA
Rounding Off…
At My Sasun African Market, we offer the highest quality nuts and seeds so you can cook up your favorite African meals with confidence. Stock up on these essentials and start creating flavorful, nutritious dishes that capture the soul of African cooking today. See you next time!
FAQs
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Can I use peanut butter instead of groundnuts in recipes?
Yes, you can use natural peanut butter as a substitute for groundnuts in stews like Groundnut Soup or Mafé. Just be sure to choose a peanut butter without added sugars or oils for the most authentic flavor.
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How do I prevent my Egusi from clumping when cooking?
To prevent Egusi from clumping, you can mix the ground seeds with water or stock to form a paste before adding it to the soup. Stir frequently to ensure it blends smoothly with the other ingredients.
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Are sesame seeds interchangeable with other seeds in African recipes?
While sesame seeds have a unique flavor, you can substitute them with other seeds like sunflower or pumpkin seeds in some recipes. However, the taste and texture will vary slightly.
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How long do groundnuts and Egusi last?
When stored properly in an airtight container in a cool, dark place, groundnuts can last up to 6 months, while Egusi seeds (whole or ground) can last around 3-6 months. To extend their shelf life, you can refrigerate or freeze them, which helps preserve their oils and flavor.
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Can I roast sesame seeds before using them in cooking?
Yes! Roasting sesame seeds before cooking enhances their nutty flavor and adds a nice crunch to your dishes. Simply dry roast them in a pan over medium heat for a few minutes until they turn golden brown. Be careful not to burn them, as they cook quickly.
