Nigerian Poached Egg & Avocado Garden Salad with Utazi Dressing

How to Make It

1. 1

   Toast the Egusi Seeds

   Place a dry skillet or frying pan over medium heat. Add the egusi seeds (and pumpkin seeds if using) and toast for 3–4 minutes, stirring constantly, until they are golden and fragrant. Remove from heat immediately and set aside to cool. Do not add oil — the natural fats in the seeds are sufficient.

   Tip: Freshly toasted egusi has a nutty, buttery flavour that transforms this salad. Buy whole, shelled egusi for best results.
2. 2

   Prepare the Utazi Dressing

   In a small bowl, finely shred the utazi leaves and combine them with the minced garlic, fresh lemon juice, olive or groundnut oil, honey or date syrup (if using), and a tiny pinch of ground crayfish. Whisk vigorously with a fork until well emulsified. Taste and adjust — it should be pleasantly tangy with a gentle bitter note. Set aside to allow flavours to develop.

   Tip: Utazi is a powerful medicinal leaf used across Southern Nigeria — it supports blood sugar regulation and digestion. Start with a small amount if you are new to its flavour; it is distinctively bitter.
3. 3

   Prepare the Salad Base

   Wash the waterleaf and efo tete (green amaranth or spinach) thoroughly under cold running water. Drain and pat dry with a clean cloth or salad spinner. Tear into bite-sized pieces and place in a large salad bowl. Add the sliced cucumber, diced tomatoes, and the rinsed, drained red onion slices. Toss gently to combine.

   Tip: Waterleaf wilts quickly once dressed, so only combine everything just before serving to keep the textures vibrant and fresh.
4. 4

   Slice the Avocado

   Cut the avocados in half lengthwise, remove the pits, and carefully peel or scoop out the flesh. Slice each half into 4–5 even wedges. Immediately drizzle a little lemon juice over the cut surfaces to prevent browning. Set aside at room temperature — never refrigerate cut avocado as it loses flavour.

   Tip: Nigerian avocados (especially Benue-grown varieties) are creamier and more oil-rich than imported ones — their monounsaturated fat profile is exceptional for heart and cholesterol management.
5. 5

   Poach the Eggs

   Pour 1.5 litres of water into a wide, deep saucepan and bring to a gentle simmer over medium heat — you want small, lazy bubbles, not a rolling boil. Add the white vinegar. Crack each egg individually into a small cup or ramekin. Using a wooden spoon, create a gentle swirl in the water. Slide one egg at a time into the centre of the swirl and cook for exactly 3 minutes for a runny yolk or 4 minutes for a semi-set yolk. Remove with a slotted spoon and drain briefly on a clean cloth. Repeat for all four eggs.

   Tip: Using room-temperature eggs and the swirl technique are the two secrets to perfectly formed poached eggs. If poaching in batches, keep finished eggs warm in a bowl of warm (not hot) water.
6. 6

   Assemble the Salad

   Divide the dressed salad greens equally among four shallow bowls or plates. Arrange the avocado wedges elegantly alongside the greens. Place one warm, freshly poached egg on top of each serving. Drizzle the utazi dressing generously over everything. Scatter the toasted egusi and pumpkin seeds over the top for crunch and visual appeal.

   Tip: Serve immediately while the eggs are still warm. The warm runny yolk breaks over the greens and avocado, creating a naturally rich, creamy sauce — no heavy dressing needed.
7. 7

   Serve and Enjoy

   This salad is best enjoyed fresh, immediately after plating. For clinical nutrition purposes, no additional salt is needed at the table — the lemon, utazi, and crayfish provide more than enough complexity. Pair with a glass of zobo (unsweetened hibiscus water) or plain warm water with lemon for a complete clinical nutrition meal.

   Tip: For patients managing diabetes or hypertension, omit the honey from the dressing entirely and reduce or remove the ground crayfish to further lower sodium. The dish remains flavourful and satisfying.