Nigeria • Africa • medium • 55 mins
Nigeria Efo Riro
Description
Efo Riro is a rich and flavorful spinach stew that is a staple in Nigerian cuisine. It is often enjoyed with rice or pounded yam and holds cultural significance as a dish that brings families together during meals.
Ingredients
- 2 bunches of fresh spinach (or 1 cup of dried spinach)
- 1 cup of palm oil
- 1 medium onion, chopped
- 2-3 fresh tomatoes, blended
- 1-2 scotch bonnet peppers, blended (to taste)
- 1 cup of assorted meats (beef, goat, or chicken), pre-cooked
- 1 cup of stockfish, pre-soaked and shredded
- 1 cup of dried fish, shredded
- 2 tablespoons of ground crayfish
- 2 tablespoons of locust beans (iru)
- Salt to taste
Instructions
- Start by washing the spinach thoroughly and chopping it into smaller pieces. If using dried spinach, soak it in warm water until softened.
- In a large pot, heat the palm oil over medium heat until it is hot but not smoking.
- Add the chopped onions and sauté until translucent.
- Stir in the blended tomatoes and scotch bonnet peppers, cooking for about 10-15 minutes until the mixture reduces and the oil begins to separate from the tomato base.
- Add the assorted meats, stockfish, and dried fish to the pot, mixing well.
- Season with ground crayfish, locust beans, and salt. Stir to combine and let it simmer for another 5-10 minutes.
- Finally, add the chopped spinach to the pot, stirring until it is well incorporated into the stew. Cook for an additional 5 minutes, allowing the flavors to meld.
- Serve hot with rice or pounded yam.
Nutritional Information
Calories: 350 per serving
Servings: 6
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Efo Riro is rich in vitamins A and C from fresh spinach and tomatoes, which support immune function and skin health. The dish provides healthy fats from palm oil, contributing to heart health and providing energy. The combination of assorted meats and fish offers a high protein content, essential for muscle repair and overall bodily function. Additionally, the use of locust beans (iru) promotes gut health through its probiotic properties, making Efo Riro a nutritious and well-rounded meal.
Cultural Significance
Efo Riro is not just a meal but a representation of Nigerian hospitality and communal dining. It is often prepared during family gatherings and celebrations, symbolizing unity and togetherness.
Explore More Recipes
🌍 More Nigeria Recipes – Discover authentic dishes from Nigeria
🗺️ More Africa Cuisine – Explore recipes from across Africa
🥗 More dairy-free Recipes – Browse our dairy-free collection
👨🍳 Similar Difficulty Recipes – Find more medium recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes