Seeds in African Food Traditions: Egusi, Benne and Beyond

Africa is home to a wealth of seed traditions. Some seeds are grown for staple dishes, some for oil, others as snacks and trade goods. Here are a few highlights from a vast and varied continent.

Egusi: melon seeds in West African soups

Egusi are the seeds of certain gourd and melon plants, dried, shelled and ground. In Nigeria and neighbouring countries, they are used to thicken and enrich egusi soup, usually cooked with leafy greens, palm oil, peppers and meat or fish. The ground seed gives the soup a rich, slightly nutty body. Egusi can also be fried into cakes or cooked into stews, and recipes vary between families and regions.

Sesame across the continent

Sesame is widely farmed in parts of Africa, and countries such as Ethiopia and Sudan are significant producers. It is used in sweets, sauces and oil, and it is an important cash crop for many smallholders. In Ethiopia, sesame is also eaten in traditional dishes and snacks.

Sesame travelled across the Atlantic with enslaved West Africans, who brought both the plant and the knowledge of using it. In parts of the American South, it became known as benne, a name believed to come from a West African word. Benne wafers and benne seed candies are still regional treats.

Noug, the Ethiopian oil seed

Noug, also known as niger seed, comes from Guizotia abyssinica. It is grown in Ethiopia and parts of India, and pressed for oil used in cooking. Outside those regions, it is better known as bird seed. It shows how an everyday crop in one place can look completely different in another.

Pumpkin and sunflower seeds

Pumpkin seeds are eaten in many African communities, roasted for snacks or ground into sauces and stews. Sunflower is grown in several countries, notably in East and Southern Africa, mostly for oil and snacks.

Fermented seed seasonings

In West Africa, some seeds are fermented to make savoury seasonings. For example, ogiri is made from seeds such as melon or sesame and used to deepen the flavour of soups, in a role similar to a stock cube or fermented paste elsewhere. Fermented foods need careful, clean preparation, so rely on experienced makers.

Ideas for your own kitchen

Look for ground egusi in African grocery stores and follow a reliable recipe.

Toast sesame and pound with sugar for a simple sweet.

Roast pumpkin seeds with salt and chilli.

Respect and context

When we explore food from a culture, it helps to credit its origins and learn from people who cook it. Allergy awareness matters too, especially with sesame and melon seeds. If you have a known allergy or medical condition, ask your doctor first.

African seed traditions are lively, varied and still evolving, a reminder of how much flavour small seeds can carry.

This article is general information, not medical advice.