Benny Seed Soup

If you love rich, nutty Nigerian soups packed with bold flavors, then you absolutely need to try Benny Seed Soup, also known as Sesame Seed Soup.

This delicious and nutritious soup is especially popular in Northern Nigeria, where sesame seeds (locally called benny seeds) are widely used in cooking. The seeds are toasted to bring out their deep nutty aroma, then blended into a creamy paste that thickens the soup beautifully.

What makes this soup truly special is how similar it tastes to the famous egusi soup, yet it has its own unique flavor profile that many people find even more satisfying. When combined with flavorful meats, fish, palm oil, spices, and leafy vegetables, the result is a rich and comforting soup that pairs perfectly with your favorite Nigerian swallows.

Whether you’re looking to explore traditional Northern Nigerian cuisine or simply want to try something new and nourishing, this Benny Seed Soup recipe is guaranteed to impress your family and guests.

Let’s get cooking!

Why You’ll Love This Benny Seed Soup

• Rich nutty flavor from toasted sesame seeds
• A delicious alternative to egusi soup
• Packed with protein and healthy fats
• Deep traditional Nigerian flavor
• Perfect for family meals and special occasions

Ingredients to make Benny Seed Soup

For the Sesame Base

• 1 cup sesame seeds (benny seeds) – Health benefits of sesame seeds
• 2 tablespoons locust beans (optional)
• 2 tablespoons ground crayfish

Protein

• 300 g beef
• Cow skin (ponmo)
• Cow tripe (shaki)
• Stockfish head
• Dried or smoked fish

(You can use any protein you prefer.)

Pepper Mix

• 2 red bell peppers
• 1 onion
• 2 scotch bonnet peppers

Other Ingredients

• ½ cup palm oil
• 1 medium onion (chopped)
• Seasoning cubes
• Salt to taste
• Meat stock
• Bitterleaf or ugu leaves

Instructions on how to make Benny Seed Soup

1. Toast the Sesame Seeds

Add sesame seeds (nutritional value of sesame seeds) to a dry pan and toast over medium heat until lightly golden and aromatic.

Add locust beans and crayfish and toast briefly together.

Allow to cool slightly.

2. Blend the Sesame Seeds

Transfer the toasted sesame mixture into a blender.

Blend until smooth and creamy, adding a little water if needed.

Set aside.

3. Cook the Proteins

Season beef, cow skin, tripe, and stockfish with onion, seasoning cubes, salt, and pepper.

Steam for about 15 minutes, then add water and cook until tender.

Remove cooked proteins and reserve the stock.

4. Prepare the Soup Base

Heat palm oil in a pot over medium heat.

Add chopped onions and sauté for about 1 minute until fragrant.

5. Add Pepper Blend

Blend the red bell peppers, onion, and scotch bonnet peppers until smooth.

Pour the pepper mix into the pot and cook for 5–7 minutes until slightly reduced.

6. Add Fish and Proteins

Add smoked fish and cooked meats to the pot.

Stir gently so the flavors combine.

7. Add Sesame Paste

Mix the blended sesame paste with some meat stock to loosen it.

Pour into the pot and stir well.

Allow the soup to simmer for 10–15 minutes.

8. Add Vegetables

Add bitterleaf or ugu leaves.

Simmer for another 5 minutes.

Taste and adjust seasoning.

9. Serve

Your delicious Benny Seed Soup is ready!

Serve hot with your favorite swallow.

Serving Suggestions

This soup pairs perfectly with:

• Pounded yam
• Garri (eba)
• Amala
• Semovita
• Fufu

For a complete Nigerian dining experience, serve with chilled Chapman mocktail.

Storage Tips

• Refrigeration – Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Freezing – Benny seed soup freezes well. Store in freezer-safe containers for up to 2 months.
• Reheating – Reheat on the stovetop and add a little water or stock if the soup becomes too thick.

Pro Cooking Tips

• Always toast sesame seeds before blending for deeper flavor.
• Avoid overcooking vegetables to maintain color and nutrients.
• Add sesame paste gradually to control soup thickness.
• Bitterleaf adds authentic flavor but ugu works great too.

You can check out other nigerian soups here from my collection.

Final Thoughts

If you’re looking to explore more traditional Nigerian flavors, Benny Seed Soup is definitely a recipe worth adding to your kitchen rotation. Its rich, nutty taste from toasted sesame seeds, combined with tender meats, fish, and flavorful spices, creates a comforting dish that feels both hearty and satisfying.

One of the best things about this soup is how versatile it is. You can customize the proteins, adjust the spice level, and choose your favorite leafy vegetables depending on what you have available. Despite its simplicity, the final result is a deeply flavorful soup that tastes incredibly similar to egusi soup but with its own unique, slightly nuttier character.

Whether you’re preparing it for a cozy family dinner, a weekend meal, or introducing someone to Northern Nigerian cuisine for the first time, this Benny Seed Soup never disappoints.

Serve it hot with pounded yam, eba, amala, or fufu, and enjoy a truly satisfying Nigerian meal.

If you try this recipe, don’t forget to share your experience and tag @JoyfulCook I’d absolutely love to see your recreations and hear how it turned out for you!

Happy cooking 💛

Recipe Video