Miyan Taushe (Northern Nigerian Pumpkin & Groundnut Soup)

How to Make It

1. 1

   Prepare and Season the Meat

   Place trimmed beef or goat meat in a pot with half the chopped onion, minced garlic, grated ginger, and 2g of salt. Add 200ml of stock, cover, and cook on medium heat for 20–25 minutes until the meat is just tender. Do not discard the stock — reserve it for the soup base.

   Tip: Trimming all visible fat from the meat significantly reduces saturated fat content, making this soup much more heart-friendly.
2. 2

   Blend the Tomato Base

   Combine the fresh tomatoes, tatashe (red bell pepper), and scotch bonnet pepper in a blender. Blend until completely smooth. Set aside. This base provides natural lycopene and vitamin C without the need for tomato paste or artificial additives.

   Tip: For a richer anti-inflammatory profile, roast the tomatoes and peppers at 180°C for 10 minutes before blending.
3. 3

   Steam and Mash the Pumpkin

   Add the cubed pumpkin to a separate pot with 150ml of water. Cook on medium heat for 10–12 minutes until very soft and mashable. Using a wooden spoon or fork, mash the pumpkin roughly inside the pot — do not drain the water. A few chunks remaining is fine and adds texture.

   Tip: Nigerian yellow pumpkin (taushe) has a lower glycaemic index than some other squash varieties, making it ideal for blood sugar management.
4. 4

   Build the Soup Base

   In a wide, heavy-bottomed pot, heat the palm oil on medium-low heat for 1–2 minutes (do not allow it to smoke). Add the remaining chopped onion and sauté for 3 minutes until softened and fragrant. Pour in the blended tomato mixture and cook, stirring frequently, for 8–10 minutes until the raw tomato taste is gone and the oil begins to rise to the surface.

   Tip: Using only 1 tablespoon of palm oil keeps the saturated fat in check while still delivering the authentic color, flavor, and fat-soluble vitamin absorption benefits of this traditional oil.
5. 5

   Incorporate the Groundnut Paste

   Dilute the groundnut paste in 150ml of warm water, whisking until smooth and lump-free. Pour this mixture slowly into the tomato base, stirring continuously to prevent splitting. Cook for 5 minutes on low-medium heat, stirring frequently, until the groundnut is fully incorporated and the soup thickens slightly.

   Tip: Diluting the groundnut paste first prevents curdling and ensures a silky, even consistency throughout the soup.
6. 6

   Add the Protein and Aromatics

   Add the cooked meat along with its reserved stock, deboned smoked catfish, ground crayfish, dawadawa (locust beans), and the remaining 350ml of low-sodium stock. Stir well to combine. Bring to a gentle simmer and cook for 8 minutes, allowing all the flavors to meld.

   Tip: Rinsing the smoked catfish under water before adding it removes excess surface salt and helps keep the sodium content within hypertension-safe limits.
7. 7

   Add Pumpkin and Finish with Greens

   Stir the mashed pumpkin into the soup, mixing thoroughly to create a rich, creamy consistency. Taste and adjust seasoning minimally. Add the ground uziza seed or ehuru if using. Finally, stir in the chopped spinach or aleho leaves, cover the pot, and cook for just 2–3 minutes until the greens are wilted but still vibrant green. Do not overcook the greens.

   Tip: Adding the leafy greens at the very end preserves their folate, iron, and vitamin K content — nutrients that are highly sensitive to prolonged heat.
8. 8

   Rest and Serve

   Remove from heat and allow the soup to rest for 3–5 minutes before serving. Serve hot alongside tuwo shinkafa (rice flour swallow), millet tuwo, or a portion of boiled unripe plantain for a complete, balanced clinical meal. For weight management, serve with a smaller portion of swallow and increase the soup volume.

   Tip: This soup stores well in the refrigerator for up to 3 days and freezes for up to 2 months — making it excellent for meal prep and consistent therapeutic eating.