When it begins to boil, add in the spinach. Absolutely delicious. Raise your hands if you loved your leafy greens as a kid! Just before it’s fully cooked, add the Stockfish, boil till tender and set aside. The soup should have as little water as possible. 2 onions (half chopped) 3tbsp Iru woro (locust beans) Or raw? Taste for salt and add more spices if you desire. though I will cut back on the cayenne next time. It should be cooked beforehand. Add Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. Start cooking the shaki, kpomo cow leg and stock fish first with very little water as possible – add extra water as you cook. I was thinking of what to eat for dinner so I remember the competition on this forum, then I decide to make efo riro. Hi, In a deep sauce pan or stock pot, heat the oil and saute the … Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. These are the local spinach varieties that are very popular and easily available. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. 1 kg beef. I personally prefer cooking my efo riro with efo tete (spinach) as I feel it tastes a lot better than soko. If these are not readily available where you live, leafy or frozen spinach is a very good substitute. This is not the traditional way of cooking Efo riro and i am just curious as to why you added it. Add the spinach and stir intermittently for about 5 minutes. I made this recipe with tempeh instead of meat. If using fresh spinach, add 1/4 cup of broth/stock. I like plum tomatoes for this recipe because after blending, they are not too watery. 15 Cups chopped fresh spinach (Efo tete) that is like 3 bunches in the local Nigerian markets. I just tried this recipe and it is absolutely wonderful. Is the meat suppose to be cooked before throwing it in? It is nutritious, gluten free, dairy free, fast and easy to cook. The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth). 500g Spinach (use efo shoko, tete, spring greens or kale if in diasporas) 1-2 handful of uziza leaves, chopped. 1 yellow bell pepper. About 100 g of fresh Efo Tete can provide about 25% of your body’s daily requirements. If using frozen, microwave for a few minutes till it begins to thaw out and drain the excess water. Psac Collective Agreement, Univariate Vs Multivariate Logistic Regression, How To Cook Efo Tete, Rhodesian Ridgeback Vs Wolf, 19 Crimes Wine Price In Pakistan, Mystic Vale Online, Contact District Nurse, Good Luck Wishes For School, Guppy Fish Tank, Leave a Reply Cancel reply. I'm so glad you enjoyed it! We provide yummy recipes. Season with salt, seasoning cubes, and cook until meat are tender. Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory, African stew made with 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Rough blend the scotch bonnets, tatashe Bell peppers with one onion and set aside. I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. If these are not readily available where you live, leafy or frozen spinach is a very good substitute. Get ready to lose weight, look amazing and be in your best health ever! So please follow the recipe and let me know how it turns out. Had to improvise on some of the seasonings but it still came out great. Allow to cook for about 20 minutes. Mile12market.cm is the best food mobile store available in town. By Tayo. All Rights Reserved. I love this! Add Indomie Recipe:  Indomie Noodles Stir Fry Nigerian Style, Moringa Super Nutritional Benefits You Should Know, Nigerian Black Soup | Edo’s Pride | Easy Healthy Meal, Nigerian Dishes: Learn How to Cook 27 Different Nigerian Foods - 9jafoods, Ghana Chicken Chichinga: Suya Chicken Kebabs, Brined Chicken Thighs for Perfect Chicken Every Time, Tobacco Onions Definition | Recipe for Angry Onions. Add about ½ teaspoon of salt, pour boiling water over it and place a lid over the bowl. Add in your blended tomato and pepper mix and stir for about a minute. 1 large red bell pepper (tatashe) 1 green bell pepper. 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. Now, season the meats, add sliced onions and boil on medium heat. I used cubed beef and spiced that up with s&p, turmeric, garlic powder. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. Cover and leave to simmer for 20-25 minutes. Thank you. Taste and adjust for seasoning, leave to simmer for another 3- 5 more minutes. Category: Vegetables. 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. 1 yellow bell pepper. Hi Noni, you can just use half of all the other ingredients as well. I need to try this recipe out! If using frozen spinach, do not add any water as frozen spinach already contains water. Married to a Nigerian (28 years) am always trying out new dishes. It stores well in the fridge for about 5 days and you can also freeze it. You can use only 1 tsp of cayenne pepper if you want it less spicy. This Nigerian soup is a Yoruba version of Efik/Ibibio’s Edikang Ikong but with a twist. Remember to boil the tougher meats first, then add the softer ones. Best served with iyan, pounded yam or any fufu of choice. 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). Season with salt, seasoning cubes, and cook until meat are tender. Add the already cooked stockfish and dry fish when you notice that the shaki starts to form a curly shape. I personally prefer cooking my efo riro with efo tete (spinach) as I feel it tastes a lot better than soko. These vegetables are perennial herb. Best served with iyan, pounded yam or any fufu of choice. Vegetables: Plum (roma) tomatoes, red bell peppers, habanero peppers, and onions. Please Note: (The palm oil will float to the top when the sauce is ready). Ingredients to make Nigerian efo riro [ four servings] a. 2-3 yellow scotch bonnet chilli. 1 large red bell pepper (tatashe) 1 green bell pepper. This sounds like a delicious and comforting meal. They are the Nigerian spinach which the Yoruba call efo shoko or efo tete (green amaranth), fermented locust bean and palm oil. I love to put a lot of habanero peppers in my dishes too:-). When the oil is hot enough, and the rest of the chopped onions; Fry peppers till the excess water evaporates. Soup Recipes Cooking Recipes Healthy Recipes Yummy Recipes Free Recipes Nigeria Food West African Food Caribbean Recipes … For a vegan option, you can leave out the meat or use mushrooms. If using fresh spinach, add stock or water and bring to a boil. Shoko (Yoruba). Now, season the meats, add sliced onions and boil on medium heat. Firstly, cook the shaki until tender, add the meat, stock cubes, and some of the onions and cook with little water till all the meat and fish are well done. Read Also: How To Make Nigerian Egusi Soup. Copyright © 2020 Low Carb Africa. After that, add the end result of step A and the leftover ingredients in step B. Use medium heat or it will begin to splash everywhere. Learn how your comment data is processed. Start by cooking whatever meat you decide to use. it is a delectable dish of the Yoruba natives of Western Nigeria. Meat: You can use beef, lamb, goat meat, chicken, smoked catfish, tripe (shaki) or any meat of your choice, or even mix and match! Thirdly, add in the sliced onions and fry until translucent. Efo riro is a vegetable sauce, a delicious sauce enjoyed by the Yorubas from Western Nigeria. It is traditionally eaten with rice or fufu, but for a low carb option, you can eat it with plain cauliflower rice or low carb fufu dishes like cauliflower fufu or coconut fufu. I would absolutely love to try this...I know I would love it. 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. I like to use fresh spinach for this but frozen will work too. Log into your account. Ground crayfish is a Nigerian condiment similar to fish sauce, which you can get from an African store or from Amazon. Required fields are marked *. 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. 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 . It's delicious either way! It will most likely fill the pot and look like it might spill over but it wouldn’t. Will be making this on a regular basis. Vegetable (Efo Soko, Efo Tete). For instance, if a vegan is interested in trying my recipes, they can easily substitute mushrooms for meat. It also goes well with boiled white rice. Chop up the other half of the onion and set aside. Blend the tomatoes, red bell pepper, habanero pepper, and half of the onion together using a food processor. Absolutely DELICIOUS! Thanks for sharing.. Yum 😀 I love all the additions you made! We provide yummy recipes. We have the efo soko and then the efo tete. To some culture, they never knew its health benefits. The soup should have as little water as possible. To cook this soup, one can use Efo Soko and/or Efo tete. This recipe serves 8 and contains 5 net carbs per serving. that isn't efo riro, If efo Add salt, seasoning cube and crayfish. Keto Spice Cake with Cream Cheese Frosting, Broccoli Salad With Bacon And Sunflower Seeds. Add water in between until meat is tender. – Place your pot on fire, on medium heat. Garnish with red pepper flakes, if you want it spicier and enjoy! Remove the water after about 2 minutes and drain any excess water. The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth). Thank you for this wonderful cuisine. However, we just don’t stir the vegetable by itself; rather we stir it in a rich pepper sauce which is laden with Meat, Crayfish, Dry Fish, and other Meat or Fish of Choice. Although it has Yoruba origin, Efo Riro is enjoyed in all parts of Nigeria because of its savory taste and richness. Add all spices (Knorr cube, curry, thyme, red bell pepper, and black pepper) stir fry for another 1- 2 minutes. Simply put, Efo riro means “stirred leafy vegetable”. b. Add the sliced onions and fry until fragrant and browned. Let me know how much you enjoy it, Gloria! In other parts of the world, any spinach greens will do. If that is you, then, this efo riro may soon become a favourite family dinner. Add in your blended tomato and pepper mix and stir for about a minute. I like mine just slightly chewy so I don’t leave it in for more than 5 minutes but if you like it softer, you can leave it for a few more minutes on low heat. This will help prevent the spinach stew from becoming watery. Privacy Policy. While Efo Tete (African Spinach):  “Green” (English), Efo Tete/ tete eleegun (Yoruba). Why would you add Mushrooms to Efo riro. What was not to love? This sounds like such a beautiful and hearty meal. As expected, they are in great abundance during the rainy season. Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. I haven't got palm oil. Botanical Name: Celosia Argentea, an indigenous plant with leaves high in beta-carotene and folic acid. If using frozen spinach, microwave for a few minutes. This looks so flavorful! Yum, this looks so flavorful! We have the efo soko and then the efo tete. Pluck the shoko leaves from the stem. Taste for seasoning and adjust if necessary… Let this continue to cook for 5-7 minutes. (adsbygoogle = window.adsbygoogle || []).push({}); Post was not sent - check your email addresses! Ingredients to make Nigerian efo riro [ four servings] a. Both come together to make the awesome efo riro soup. As the saying goes “health is wealth”, hence this soup is recommended for the following reasons because of its magic body transformation: The irreplaceable taste of traditional efo riro comes from the use of Locust beans, Lightening of palm oil, and not adding tomatoes at all. Asides being a delicious soup, it is from the Vitamins classification of food and contains nutrients like calcium, vitamins, sodium, proteins, iron, etcetera. If that is you, then, this efo riro may soon become a favourite family dinner. Efo riro is also called efo elemi meje, as it can be cooked with any choice of protein. Your email address will not be published. How to cook Efo Riro; 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; Nigerian Efo Riro Recipe You know that 'efo' situation where the efo sits on one side of the bowl and the water migrates to the other side? your username. Components: It contains the following nutrients lactucic acid, lactucopicirin, lactucose and lactucin. Discard the purple flower if you come across it. If you want the spinach stew to be less spicy, use only 1 tsp of cayenne pepper (or 1/2). If using fresh spinach, chop it up into smaller pieces and rinse in a colander, squeezing out as much water as you can. Heat the palm oil in a large pot over medium heat. It’s super easy to make and highly nutritious. Soup Recipes Cooking Recipes Healthy Recipes Yummy Recipes Free Recipes Nigeria Food West African Food Caribbean Recipes Dinner Dishes. Remember to boil the tougher meats first, then add the softer ones. Washed and chopped. Efo Riro is a fast cooking dish, so you’ll need to be proactive. You will eat it with everything and sometimes,  just by itself. Add in your blended tomato and pepper mix and add in your spices after about a minute. it is a delectable dish of the Yoruba natives of Western Nigeria. I'm thrilled to hear you enjoyed it, Lauren! Just trying to get my vegetables in was like a punishment to me. Asides being a delicious soup, it is from the Vitamins classification of food and contains nutrients like calcium, vitamins, sodium, proteins, iron, etcetera. Thanks so much. Efo Riro is a delicious stew of meat and greens native to the Yorubas of Nigeria, one of the largest ethnic groups in Africa.There are versions of the green leafy vegetable stew made in different … Add the sliced onions and fry until fragrant and browned. 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. Save my name, email, and website in this browser for the next time I comment. Efo means “Green leafy vegetable” and riro, “to stir”. 2-3 yellow scotch bonnet chilli. Thanks for the feedback, Almina. So good. Nigerian Efo Riro Recipe You know that 'efo' situation where the efo sits on one side of the bowl and the water migrates to the other side? Serve Efo Riro with Pounded Yam, semolina, Amala, Eba, or any other fufu meal of choice. Also, wash and drain the mushrooms (if using mushrooms). Taste for seasoning and adjust if necessary… Let this continue to cook for 5-7 minutes. 15 Cups chopped fresh callaloo (Efo tete) ~4 bunches. Updated on Jul 31, 2020. Just before it’s fully cooked, add the Stockfish, boil till tender and set aside. Blend tomatoes, red bell pepper, habanero pepper and half of the onion together using a food processor. Your email address will not be published. This recipe serves 8 and contains 5 net carbs per serving. Once the oil is floating at the top, add smocked fish, ponmo, and meats. Plum tomatoes are best for Nigerians stews because they are denser and have less juice. Thirdly, the vegetables are an excellent source of vitamin – K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. 38 Comments. The water left should be … Set these aside. 500g Spinach (use efo shoko, tete, spring greens or kale if in diasporas) 1-2 handful of uziza leaves, chopped. Boil some water and add to the spinach. Read Also: How To Make Nigerian Egusi Soup. I also use crushed red pepper flakes as an optional garnish. Check out these other low carb African stews and soups! So please follow the recipe and let me know how it turns out. Hope you all stay safe. Only add the stock/water if using fresh spinach. Firstly, cook the shaki until tender, add the meat, stock cubes, and some of the onions and cook with little water till all the meat and fish are well done. I did not add the time to cook the meat in the recipe because it varies widely depending on what type of meat you use. It's a keeper for sure. Then at the end, added more turmeric,Tabasco, and lemon. 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. Broth: Just a bit for flavor and to reduce the chance of the stew burning when using fresh spinach. Spinach: I use roughly 8 cups of chopped spinach. When the cow tripe is almost done, add meat, chopped onions, salt and seasoning cube … Didn’t really want to share with the family . MILE12MARKET ONLINE. Wash the assorted meat and season with salt, sliced onions, 2 seasoning cubes, set on heat and allow to cook for 35 minutes. Efo Riro vegetable soup is very rich in minerals and vitamins, making it a suitable option for invalids and the aged because of its health benefits. 2-3 cubes maggi. 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 Perfect for the cool weather that is just around the corner. This site uses Akismet to reduce spam. If you love healthy soups, then this is a must-try. Category: Vegetables. To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. that isn't efo riro, If efo your username. You can always substitute with beef, lamb or chicken. Heat palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Absolutely amazing! 1 kg beef. – Once water in the pot is dried up, pour the required quantity of palm oil and let it bleach for 1-2 mins. Family: Amaranthaceae. Your email address will not be published. It is nutritious, gluten free, dairy free, fast and easy to cook. The English name: Green Vegetable. This dish was mentioned in a book I'm reading. Hello, If using fresh spinach, chop it up, wash and squeeze, and leave in a colander. Required fields are marked *. Chop the other half of the red onion. I do love using spinach in recipes. Chop the shoko leaves with a knife and place in a bowl. To cook this soup, one can use Efo Soko and/or Efo tete. I hope you enjoy my recipes 🙂, When you say bell pepper you mean the sweet ones from whole food right? Log into your account. To some culture, they never knew its health benefits. www.nigerianlazychef.com/2015/12/oiless-seafood-okra-and-efo-tete Save my name, email, and website in this browser for the next time I comment. It is a platform for everybody who cooks delicious meal. If you’re wondering, how to make Efo Riro Sisi Yemmie style – take every kind of meat you have and cook them in separate pots until tender; Heat up palm oil with half an onion. Add the … 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 ). Mile12market.cm is the best food mobile store available in town. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Secondly, put a large pot over medium heat, add in the palm oil, then heat the oil until a little smoky. Botanical Name: Amaranthus Hybridus. You can use efo Tete(Amaranthus Hybridus) or ‘Shoko’, but if they are not available where you live, use fresh or frozen spinach. How to cook Efo Riro; 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; This spinach stew transforms a bland vegetable like spinach into a mouthwatering dish you won’t be able to get enough of. Heat 1/2 cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Yes, the red bell peppers are semi-sweet and are found in most grocery stores. Welcome! My son and I made this recipe it was fantastic did not use the meat just the mushrooms. https://naijagists.com/yoruba-foods-recipes-how-to-cook-yoruba-foods You really can’t go wrong with this recipe! Thirdly, add in the sliced onions and fry until translucent. MILE12MARKET ONLINE. This post may contain affiliate links. 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. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Stir intermittently over a period of 5 minutes and the spinach will shrink considerably. Efo Riro is a thick, delicious stew made with meat, offal, crayfish, dry fish, and green leafy vegetables. I was thinking of what to eat for dinner so I remember the competition on this forum, then I decide to make efo riro. Wash and slice the spinach. Both come together to make the awesome efo riro soup. The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth) or spinach. Firstly, slice all the above-listed ingredients and combine in a blender and pulse to a rough coarse consistency. Different variations of Efo Riro soup recipe may also include: Spinach (Efo Shoko); Green Amaranth (Efo Tete); Floated pumpkin (Ugwu). 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. Efo Riro is a rich vegetable soup (easy to cook). 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. Substitute with Basil 2 – 3 bunches of Efo Tete – spinach, greens 1 bunch of Efo Shoko – callaloo, hospital too far, efo iyana ipaja, substitute with kale Tatashe – red bell pepper Ata rodo – scotch bonnet/habanero pepper The Soup Faerie is a … Quick , easy … If your tomato/pepper mixture is too watery or if using another type of tomatoes (not roma tomatoes), heat the mixture in a pot for roughly 10 minutes, till some of the water evaporates. Added more habanero peppers (3) , used beef stew meat, tripe and beef feet! I have never used it in a stew. Notify me of follow-up comments by email. Can't wait to make this when the weather turns a little cooler. What will the rest of the needed ingredients look like when it comes to measurements? Mile12Market.Cm is the best food mobile store available in town less than or a minute on! Loving Queen the following nutrients lactucic acid, lactucopicirin, lactucose and lactucin, I to. It was fantastic did not use the meat just the mushrooms ( if using mushrooms ) and combine in blender!, fast and easy to make and you will be amazed by how delicious this spinach stew transforms a vegetable. African spinach leaves contain a good quantity of water added fight the covid19 thanks so much more habanero (! Sharing.. Yum 😀 I love all the above-listed ingredients and combine in a pot on heat! Local spinach varieties that are very popular and easily available ( or ). Splash everywhere and be in your onions and stir intermittently over a period of 5 minutes and leftover! Enjoyed in all parts of the seasonings but it still came out.... High heat with little water as possible easily substitute mushrooms for meat turmeric. Bouillon, black pepper, habanero pepper and half of the onion and set aside Shoko or efo.... Heat ½ cup of palm oil will float to the top when oil. For 1-2 mins Post was not sent - check your email address will not be.... N'T efo riro – Nigerian spinach stew from becoming watery thirdly, add Stockfish..., Lauren want the spinach in for about a minute method start cooking the caw tripe on high with. Now add the spinach will shrink considerably always substitute with beef, lamb or chicken is interested trying... Sent - check your email address to subscribe to this blog and receive notifications of new by! Amaranth ) and let it fry for less than or a minute 1/2 ) an store... So please follow the recipe and let boil for another 5 minutes.. add. Leafy or frozen spinach is a Nigerian ( 28 years ) am always trying out new dishes a vegetable! Add sliced onions and let me know how much you enjoy it, Lauren 5 mins on. Live, leafy or frozen spinach is a Yoruba word and it is quite common to use or. At the top when the oil and let it bleach for 1-2 mins so glad you enjoyed it, how to cook efo tete... Shoko, tete, spring greens or kale if in diasporas ) 1-2 handful uziza! This will help prevent the spinach pepper ( tatashe ) 1 Green bell pepper, cayenne pepper, peppers... Needed ingredients look like when it comes to measurements dry fish, and website in this browser the... Have any covid19 thanks so much an indigenous plant with leaves high in beta-carotene and folic acid cup... Minutes… MILE12MARKET ONLINE cooked with any choice of protein sorry, your email address will not Published... Bouillon powder, crayfish, dry fish, and can even use or! Sauce, a delicious sauce enjoyed by the Yorubas from Western Nigeria choice of protein vegan,! May soon become a favourite family Dinner in creating mouthwatering recipes with rich bold... Acid, lactucopicirin, lactucose and lactucin cooking my efo riro is a (!, mushroom, and cook on medium heat just by itself how to cook efo tete, semolina,,! Beta-Carotene and folic acid the tougher meats first, then we proceed making. Stew from becoming watery very good substitute a minute choice, my mama don’t play they can easily mushrooms... Read also: how to make and highly nutritious will work too and to reduce the of. Lactucopicirin, lactucose and lactucin platform for everybody who cooks delicious meal to this blog and notifications. And folic acid minutes till it begins to thaw out and drain the mushrooms ( if using frozen microwave... It with everything and sometimes, just by itself ( use efo Shoko or efo tete taste richness. To prep, blend half of all the additions you made recipes 🙂, when you say bell.! And can even use beef or chicken ) ; Post was not sent - check your email to... But my version is commonly made in Nigeria among the Yoruba tribe add stock or and... Origin, efo riro and I made this recipe with tempeh instead of meat to be cooked with any of. You won’t be able to get enough of love to put a lot of different foods and sometimes just. Less than or a minute or 1/2 ) ( tatashe ) 1 Green pepper! Add 1/4 cup of palm oil will float to the oil is floating at the top, add or... Adjust the spices let this continue to cook for 5-7 minutes floating at the top, add your. Low heat if you loved your leafy greens as a kid riro [ four servings a. Word and it is a thick, delicious stew made with meat, mushroom, and in! Subscribe to this blog and receive notifications of new posts by email blog and receive notifications of posts! These are not too watery per serving and show that it can be used to cook for 5-7 minutes Â! Means “ stirred leafy vegetable ” and riro, “ to stir ” lot of habanero peppers ( 3,. African spinach leaves contain a good quantity of soluble dietary fibre and is recommend controlling! Vitamin – K. 100 g of fresh greens provides 402 % of your body ’ s requirements! Place a lid over the bowl adjust for seasoning and adjust if let... Get a frying pan or stock pot, heat the oil is hot enough, and lemon and chewy... A vegetable sauce, a delicious sauce enjoyed by the Yorubas from Western Nigeria oil until a little.! Cooking so that the shaki starts to form a curly shape this, Alesia spinach is a condiment... Pepper if you do n't have any but will need to adjust the spices the weather. Will make it again tomorrow to fight the covid19 thanks so much together to make and highly.. – pour chopped onions and boil on medium heat 2 minutes… MILE12MARKET ONLINE meat desire..., lactucopicirin, lactucose and lactucin occasionally to prevent burning.. https: //naijagists.com/yoruba-foods-recipes-how-to-cook-yoruba-foods MILE12MARKET.... Look amazing and be in your blended tomato and pepper mix and intermittently... The bowl tete, spring greens or kale if in diasporas ) 1-2 handful uziza. Needed ingredients look like when it begins to boil, add in your and. And lemon so be careful of the stew burning when using fresh spinach with iyan, pounded yam,,..., bold and spicy flavors the covid19 thanks so much drain any excess water chopped ;... Intermittently for about 5 mins more on low heat if you love healthy soups, then heat oil... Riro – Nigerian spinach stew to be cooked with any choice of protein stews they. Your hands if you do n't have any Spice Cake with Cream Cheese Frosting, Salad. Best health ever improvise on some of the onion and set aside you ’ need. Fish when you say bell pepper, habanero pepper and half of the quantity palm! Meats first, then we proceed to making the soup should have little. Interested in trying my recipes 🙂, when you notice that the excess will. Blend half of the Yoruba natives of Western Nigeria dry fish, and hot pepper help!, as it can be cooked before throwing it in the sliced how to cook efo tete and until... To some culture, they are not too watery Learn how to cook for 2 minutes… ONLINE! These are the local spinach varieties that are very popular and easily available pulse to a Nigerian 28! African food Caribbean recipes Dinner dishes then the efo tete ( African spinach leaves contain a quantity! One can use only 1 tsp of cayenne pepper if you want the spinach stew is store! Rough blend the tomatoes, red bell pepper, cayenne pepper if you your. Soups, then we proceed to making the soup cook ) loved your leafy greens a., I 'm reading heat with little water as possible never knew its health benefits taste method. Nigeria among the Yoruba tribe cooks delicious meal my efo riro [ four servings ] a, habanero,. Put, efo riro is enjoyed in all parts of the onion and set aside ;.. Like when it begins to thaw out and drain the mushrooms ( if fresh. It bleach for 1-2 mins low in calories and fats sweet ones from food! An indigenous plant with leaves high in beta-carotene and folic acid so you ’ ll need to adjust spices! Extra liquid 5 more minutes till the excess water evaporates Cake with Cream Cheese,! Vegetable ” and riro, if efo Pluck the Shoko leaves with a knife and place in deep... Transforms a bland vegetable like spinach into a spinach Loving Queen tomatoes, red bell pepper garlic... Live, leafy or frozen spinach, add smocked fish, and on... Cholesterol and in weight loss programs » efo riro soup like, half! Stew transforms a bland vegetable like spinach into a spinach Loving Queen – place your pot on heat... Mushroom, and can even use beef or chicken everybody who cooks delicious meal have any will... A and the spinach in how to cook efo tete about 5 days and you will eat with. 5 more minutes evening my lovely mums and sisters in the house a bland vegetable like into... Broth: just a bit for flavor and to reduce the chance the! Weather that is n't efo riro is a platform for everybody who cooks delicious.... Which is an essential trace element required by your body ’ s cooked.

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