Slow-Cooked Yam and Egusi Soup with Palm Oil and Thyme

By AislePrompt Editorial · Published 2026-04-12 · Updated 2026-04-12

Richly textured soup featuring tender yams and nutty egusi seeds simmered in palm oil with aromatic thyme for authentic Nigerian comfort. This Nigerian-inspired soup recipe (vegetarian), ready in about 55 minutes, pairs yams, egusi seeds, palm oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 500g yams
• 1/4 cup egusi seeds
• 2 tbsp palm oil
• 1 medium onion
• 2 cloves garlic
• 1 bell pepper
• 2 cups vegetable broth
• 1 tsp thyme
• 1/2 tsp ground cumin
• to taste salt
• to taste black pepper
• 1/4 cup cilantro

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Instructions

1. Step 1: Heat 2 tbsp palm oil in a large pot over medium heat. Add 1 medium onion, finely chopped, and 2 minced garlic cloves, and sauté for 3 minutes until golden.
2. Step 2: Add 1 finely chopped bell pepper and 1/4 cup ground egusi seeds, stirring for 1 minute until fragrant.
3. Step 3: Add 2 cups vegetable broth, 500g diced yams, 1 tsp thyme, and 1/2 tsp ground cumin. Bring to a simmer, then reduce heat to low, cover, and cook for 30 minutes until yams are tender.
4. Step 4: Season with salt and black pepper to taste. Stir in 1/4 cup fresh cilantro, chopped, and serve hot.