1 kg beef. You can omit this if you don't have any. Best served with iyan, pounded yam or any fufu of choice. You can use only 1 tsp of cayenne pepper if you want it less spicy. Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. Will be making this on a regular basis. Stir occasionally to prevent burning.. Now add the Ugu leaves, stir and combine, cook for 2 minutes… I made this recipe with tempeh instead of meat. Copyright © 2020 Low Carb Africa. Components: It contains the following nutrients lactucic acid, lactucopicirin, lactucose and lactucin. The water left should be … Heat the palm oil in a large pot over medium heat. Read Also: How To Make Nigerian Egusi Soup. If using fresh spinach, chop it up, wash and squeeze, and leave in a colander. Cover and leave to simmer for 20-25 minutes. Just before it’s fully cooked, add the Stockfish, boil till tender and set aside. Hello! Efo Riro is a rich vegetable soup (easy to cook). This site uses Akismet to reduce spam. It stores well in the fridge for about 5 days and you can also freeze it. To some culture, they never knew its health benefits. Add It is a platform for everybody who cooks delicious meal. Tried this on today, I've always love African stews and cuisine this was the first time I've tried making it wow love will make again trying to change my way of eating incorporating more veggies, and international seasons . See Disclosure. Absolutely amazing! We have the efo soko and then the efo tete. It is very easy to make and you will be amazed by how delicious this spinach stew is. 25 mins into the cook time, add the Smoked fish and Stock fish (Should be soft by now) – leave to cook for 10 mins more. Serve Efo Riro with Pounded Yam, semolina, Amala, Eba, or any other fufu meal of choice. Firstly, slice all the above-listed ingredients and combine in a blender and pulse to a rough coarse consistency. Not like I had a choice, my mama don’t play! So please follow the recipe and let me know how it turns out. Hello, Add the Egusi paste into the stew and stir, let this cook for 5 minutes, then the meats, smoked/ stockfish, prawns and 1 tablespoon crayfish. Efo Tete (pic from Flickr.com) Scientific studies reveal amaranth greens to be nutritionally more superior to other vegetables such as spinach; for instance they are believed to: Contain 3 times more calcium and 3 times more vitamin B3 than spinach leaves This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. Leave it in the colander while you start cooking so that the excess water will drain out. Married to a Nigerian (28 years) am always trying out new dishes. Save my name, email, and website in this browser for the next time I comment. If you use another type of tomatoes, you might need to pour the blended mixture into a pot and cook it separately till some of the water evaporates. If you want the spinach stew to be less spicy, use only 1 tsp of cayenne pepper (or 1/2). I love this! Above all, the consumption of this soup aids digestion and prevents constipation and plays a key role in maintaining healthy bones, 2 cups washed and de-boned shredded fish (smoked Catfish preferably), Parboiled meat about 6-8 pieces (Goat meat or beef and/or Ponmo/shaki ). This recipe serves 8 and contains 5 net carbs per serving. Family: Amaranthaceae. We provide yummy recipes. Lastly, add in the spinach, combine. Chop up the other half of the onion and set aside. So please follow the recipe and let me know how it turns out. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. Only add the stock/water if using fresh spinach. Although it has Yoruba origin, Efo Riro is enjoyed in all parts of Nigeria because of its savory taste and richness. Broth: Just a bit for flavor and to reduce the chance of the stew burning when using fresh spinach. In other parts of the world, any spinach greens will do. 1 large red bell pepper (tatashe) 1 green bell pepper. 38 Comments. It’s super easy to make and highly nutritious. Cook the Shaki with little quantity of water because it is the toughest type of meat to be used. Components: It contains the following nutrients lactucic acid, lactucopicirin, lactucose and lactucin. EFO RIRO-101 Good evening my lovely mums and sisters in the house. that isn't efo riro, If efo Blend the tomatoes, red bell pepper, habanero pepper, and half of the onion together using a food processor. 500g Spinach (use efo shoko, tete, spring greens or kale if in diasporas) 1-2 handful of uziza leaves, chopped. Heat palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Sorry, your blog cannot share posts by email. African Spinach leaves contain a good quantity of soluble dietary fibre and is recommend in controlling cholesterol and in weight loss programs. Let me know how much you enjoy it, Gloria! Then, pour the mixture into a strainer to remove extra liquid. It is nutritious, gluten free, dairy free, fast and easy to cook. Firstly, cook the shaki until tender, add the meat, stock cubes, and some of the onions and cook with little water till... Secondly, put a large pot over medium heat, add in the palm oil, then heat the oil until a little smoky. Add the goat meat, mushroom, and any other meat you desire and let boil for another 5 minutes. The soup should have as little water as possible. This dish was mentioned in a book I'm reading. MILE12MARKET ONLINE. You can use water if you don't have any but will need to adjust the spices. your username. This will help prevent the spinach stew from becoming watery. Add two seasoning cubes, 1 tsp salt, 1 tsp curry, ½ tsp thyme, diced onion, 2 cups water and leave to cook on medium heat. What is Efo Riro? This recipe serves 8 and contains 5 net carbs per serving. Before giving tips on how to prepare Efo-Riro, I’ll list ingredients that should be used: – Efo(vegetable leaves), any of your choice – Palm Oil Comment. Raise your hands if you loved your leafy greens as a kid! your password EFO RIRO-101 Good evening my lovely mums and sisters in the house. Nigerian spinach stew goes great with a lot of different foods! Taste for seasoning and adjust if necessary… Let this continue to cook for 5-7 minutes. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. I personally prefer cooking my efo riro with efo tete (spinach) as I feel it tastes a lot better than soko. I like to use fresh spinach for this but frozen will work too. – Pour chopped onions and let it fry for less than or a minute. You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. We have the efo soko and then the efo tete. I made mine with goat meat and mushrooms, and even though efo riro does not traditionally use mushrooms, I wanted to show just how versatile this stew is. The efo soko has a dark juice that has to be washed off before cooking while the efo tete is the ‘’green amarnth’’ or spinach. Soup Recipes Cooking Recipes Healthy Recipes Yummy Recipes Free Recipes Nigeria Food West African Food Caribbean Recipes … Botanical Name: Amaranthus Hybridus. It should be cooked beforehand. However, you can choose to make your efo riro without palm oil by simply using a blend of tomatoes and tatase (red bell peppers) to produce a reddish efo riro (vegetable soup)if you prefer, but in the absence of tomatoes, you can bleach palm oil for just few seconds and use it for the soup, it works well too. 2-3 yellow scotch bonnet chilli. When the meat is well cooked then add the washed smoked fish, stockfish, add a cup of water and cook for another 10 minutes, The water should be almost dried, don’t allow to burn. Chop the shoko leaves with a knife and place in a bowl. I just tried this recipe and it is absolutely wonderful. Add in your blended tomato and pepper mix and add in your spices after about a minute. Mile12market.cm is the best food mobile store available in town. Add in your blended tomato and pepper mix and stir for about a minute. While Efo Tete (African Spinach):  “Green” (English), Efo Tete/ tete eleegun (Yoruba). The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth). Add the sliced onions and fry until fragrant and browned. Yum! Efo riro is a vegetable sauce, a delicious sauce enjoyed by the Yorubas from Western Nigeria. b. I haven't got palm oil. Thanks for the feedback. To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. Perfect for the cool weather that is just around the corner. though I will cut back on the cayenne next time. Stir occasionally to prevent burning.. Click to share on Pinterest (Opens in new window), Click to share on WhatsApp (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to email this to a friend (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Telegram (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Skype (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on Pocket (Opens in new window), Efo Riro (Yoruba Delicacy): How to Make Stewed Spinach. Get ready to lose weight, look amazing and be in your best health ever! Stir intermittently over a period of 5 minutes and the spinach will shrink considerably. 1 yellow bell pepper. Allow to cook for about 20 minutes. The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth) or spinach. 1 yellow bell pepper. I also use crushed red pepper flakes as an optional garnish. Here is what you need to do with the ingredients to learn how to prepare vegetable soup Efo Riro: Chop the onions and peppers, either with a knife or with the help of a blender; Boil the meat until there is almost no broth. Absolutely DELICIOUS! Ingredients to make Nigerian efo riro [ four servings] a. Category: Vegetables. Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. Hi Adeola, I like to add my own twist to recipes and show that it can be done in more than one way. Add Add all spices (Knorr cube, curry, thyme, red bell pepper, and black pepper) stir fry for another 1- 2 minutes. Wash and slice the spinach. I personally prefer cooking my efo riro with efo tete (spinach) as I feel it tastes a lot better than soko. This sounds like such a beautiful and hearty meal. Thanks for the feedback, Almina. You can use fresh or frozen spinach. Required fields are marked *. I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. To cook this soup, one can use Efo Soko and/or Efo tete. your username. Simply put, Efo riro means “stirred leafy vegetable”. Taste for seasoning and adjust if necessary… Let this continue to cook for 5-7 minutes. Remember to boil the tougher meats first, then add the softer ones. The English name: Green Vegetable. Asides being a delicious soup, it is from the Vitamins classification of food and contains nutrients like calcium, vitamins, sodium, proteins, iron, etcetera. To cook this soup, one can use Efo Soko and Efo tete, an alternative to these two is Pumpkin Leaves (Ugwu of the Igbo natives). Your email address will not be published. Should have as little water the seasonings but it wouldn’t cubes, and cook on medium heat, add your! 1 Green bell pepper, garlic powder up the other ingredients as well spinach will shrink considerably,!. 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