Spiced Cassava Fufu with Egusi and Spinach Stew
Soft, pounded cassava fufu served with a thick, richly spiced egusi melon seed stew enhanced by fresh spinach leaves. This african-inspired vegetarian (vegetarian) ready in about 45 minutes pairs cassava flour, water, egusi seeds (melon seeds, ground) for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 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
- 2 cups cassava flour
- 4 cups water
- 1 cup egusi seeds (melon seeds, ground)
- 4 tbsp palm oil
- 1 medium onion (finely chopped)
- 2 tbsp tomato paste
- 150 g fresh spinach leaves (washed and chopped)
- 3 garlic cloves (minced)
- 1 tsp chili powder
- 1 tsp salt
- 500 ml water
Instructions
- Step 1: In a large saucepan, bring 4 cups water to a boil. Gradually whisk in 2 cups cassava flour, stirring continuously to avoid lumps. Reduce heat to low and cook, stirring constantly with a wooden spoon for 10-12 minutes until thick and smooth; set aside covered.
- Step 2: Meanwhile, heat 4 tbsp palm oil in a skillet over medium heat. Add 1 medium finely chopped onion and 3 minced garlic cloves, sauté for 4 minutes until soft and fragrant.
- Step 3: Stir in 2 tbsp tomato paste and 1 cup ground egusi seeds, cook for 3 minutes, stirring to toast the seeds lightly.
- Step 4: Pour 500 ml water into the skillet, add 1 tsp chili powder and 1 tsp salt, bring to a simmer and cook for 10 minutes until sauce thickens.
- Step 5: Add 150 g chopped fresh spinach leaves, stir to combine and cook for 3-4 minutes until spinach wilts but retains bright green color.
- Step 6: Serve the thick egusi and spinach stew hot alongside portions of the smooth cassava fufu, allowing diners to scoop the stew with fufu pieces.
Equipment for this recipe
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Frequently asked questions
How long does Spiced Cassava Fufu with Egusi and Spinach Stew take to make?
Total time is about 45 minutes (20 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Spiced Cassava Fufu with Egusi and Spinach Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cassava flour from drying out.
Can I substitute ingredients in Spiced Cassava Fufu with Egusi and Spinach Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Spiced Cassava Fufu with Egusi and Spinach Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Spiced Cassava Fufu with Egusi and Spinach Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
