Instructions Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. I like to use fresh spinach for this but frozen will work too. Add the goat meat and mushrooms and any other meat of choice and let it cook for another 5 minutes so it can soak up the flavors. Add all spices (Knorr cube, curry, thyme, red bell pepper, and black pepper) stir fry for another 1- 2 minutes. Remember to boil the tougher meats first, then add the softer ones. your username. Spinach: I use roughly 8 cups of chopped spinach. Heat the palm oil in a large pot over medium heat. Thank you for sharing this amazing recipe! They are the Nigerian spinach which the Yoruba call efo shoko or efo tete (green amaranth), fermented locust bean and palm oil. Set these aside. The soup should have as little water as possible. Privacy Policy. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Save my name, email, and website in this browser for the next time I comment. Thank you, Tope! You can omit this if you don't have any. EFO RIRO-101 Good evening my lovely mums and sisters in the house. 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? By Tayo. Both come together to make the awesome efo riro soup. We have the efo soko and then the efo tete. Notify me of follow-up comments by email. Pluck the shoko leaves from the stem. 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. 1 large red bell pepper (tatashe) 1 green bell pepper. Absolutely amazing! For a vegan option, you can leave out the meat or use mushrooms. Mile12market.cm is the best food mobile store available in town. What will the rest of the needed ingredients look like when it comes to measurements? Heat the palm oil in a large pot over medium heat. Heat 1/2 cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Firstly, slice all the above-listed ingredients and combine in a blender and pulse to a rough coarse consistency. I also use crushed red pepper flakes as an optional garnish. Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. Add the already cooked stockfish and dry fish when you notice that the shaki starts to form a curly shape. Read Also: How To Make Nigerian Egusi Soup. 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. Add about ½ teaspoon of salt, pour boiling water over it and place a lid over the bowl. 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. Leave it in the colander while you start cooking so that the excess water will drain out. You can use efo Tete(Amaranthus Hybridus) or ‘Shoko’, but if they are not available where you live, use fresh or frozen spinach. Palm oil: The traditional recipe calls for palm oil but I have made this spinach stew with olive oil and it still turned out delicious! Lastly, add in the spinach, combine. Efo Riro (pronounced ‘eh-faw ree-roh‘) is a traditional rich vegetable Nigerian soup made popular by the Yoruba’s of Western Nigeria. 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; 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. About 100 g of fresh Efo Tete can provide about 25% of your body’s daily requirements. though I will cut back on the cayenne next time. While Efo Tete (African Spinach):  “Green” (English), Efo Tete/ tete eleegun (Yoruba). Now, season the meats, add sliced onions and boil on medium heat. I need to try this recipe out! 2 onions (half chopped) 3tbsp Iru woro (locust beans) Method Start cooking the caw tripe on high heat with little water. Your email address will not be published. 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 For instance, if a vegan is interested in trying my recipes, they can easily substitute mushrooms for meat. I like plum tomatoes for this recipe because after blending, they are not too watery. 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. Can't wait to make this when the weather turns a little cooler. I'm so glad you enjoyed it! You can add any cooked meat you like, and can even use beef or chicken. Yum! Learn how your comment data is processed. You can use water if you don't have any but will need to adjust the spices. it is a delectable dish of the Yoruba natives of Western Nigeria. Yum, this looks so flavorful! I prepared my goat meat by rinsing it over running water and boiling it with about a teaspoon of salt, bouillon and black pepper. Then at the end, added more turmeric,Tabasco, and lemon. Get ready to lose weight, look amazing and be in your best health ever! 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. Your email address will not be published. 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. Thanks so much. If using frozen, microwave for a few minutes till it begins to thaw out and drain the excess water. I haven't got palm oil. They are the Nigerian spinach which the Yoruba call efo shoko or efo tete (green amaranth), fermented locust bean and palm oil. Vegetable (Efo Soko, Efo Tete). your password 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. Just before it’s fully cooked, add the Stockfish, boil till tender and set aside. Thirdly, the vegetables are an excellent source of vitamin – K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. your password Category: Vegetables. Then, pour the mixture into a strainer to remove extra liquid. 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. Chop the shoko leaves with a knife and place in a bowl. Boil some water and add to the spinach. Chop the other half of the red onion. Let it boil until it is tender. It also goes well with boiled white rice. So please follow the recipe and let me know how it turns out. Comment. Efo Riro is a fast cooking dish, so you’ll need to be proactive. Start cooking the shaki, kpomo cow leg and stock fish first with very little water as possible – add extra water as you cook. Washed and chopped. If you love healthy soups, then this is a must-try. Efo means “Green leafy vegetable” and riro, “to stir”. 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. Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. What is Efo Riro? 500g Spinach (use efo shoko, tete, spring greens or kale if in diasporas) 1-2 handful of uziza leaves, chopped. It is nutritious, gluten free, dairy free, fast and easy to cook. 38 Comments. You can use only 1 tsp of cayenne pepper if you want it less spicy. Nope, that wasn’t me. Who knew spinach could taste so good? Hello! Category: Vegetables. We have the efo soko and then the efo tete. Hi Adeola, I like to add my own twist to recipes and show that it can be done in more than one way. Keto Spice Cake with Cream Cheese Frosting, Broccoli Salad With Bacon And Sunflower Seeds. Add water in between until meat is tender. It is very easy to make and you will be amazed by how delicious this spinach stew is. This will help prevent the spinach stew from becoming watery. Just trying to get my vegetables in was like a punishment to me. Required fields are marked *. The Efo riro soup should have little water so be careful of the quantity of water added. 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. In a deep sauce pan or stock pot, heat the oil and saute the … 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. Add the … Curious. This sounds like such a beautiful and hearty meal. To some culture, they never knew its health benefits. Botanical Name: Celosia Argentea, an indigenous plant with leaves high in beta-carotene and folic acid. Simply put, Efo riro means “stirred leafy vegetable”. Required fields are marked *. www.nigerianlazychef.com/2015/12/oiless-seafood-okra-and-efo-tete I personally prefer cooking my efo riro with efo tete (spinach) as I feel it tastes a lot better than soko. Is the meat suppose to be cooked before throwing it in? 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 . You really can’t go wrong with this recipe! Taste for seasoning and adjust if necessary… Let this continue to cook for 5-7 minutes. Had to improvise on some of the seasonings but it still came out great. Chop the other half of the red onion. Thanks so much for sharing 😀. If using fresh spinach, add stock or water and bring to a boil. Efo Riro is a rich vegetable soup (easy to cook). MILE12MARKET ONLINE. You will eat it with everything and sometimes,  just by itself. … Components: It contains the following nutrients lactucic acid, lactucopicirin, lactucose and lactucin. If that is you, then, this efo riro may soon become a favourite family dinner. 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. Efo riro is a vegetable sauce, a delicious sauce enjoyed by the Yorubas from Western Nigeria. Thanks for the feedback. Stir occasionally to prevent burning.. Now add the Ugu leaves, stir and combine, cook for 2 minutes… It stores well in the fridge for about 5 days and you can also freeze it. Blend the tomatoes, red bell pepper, habanero pepper, and half of the onion together using a food processor. Also, wash and drain the mushrooms (if using mushrooms). But there was one dish that would get me salivating every time - the Nigerian Spinach Stew, also known as Efo Riro, in my native Yoruba language. 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. This post may contain affiliate links. Save my name, email, and website in this browser for the next time I comment. It’s super easy to make and highly nutritious. Chop up the other half of the onion and set aside. Asides being a delicious soup, it is from the Vitamins classification of food and contains nutrients like calcium, vitamins, sodium, proteins, iron, etcetera. Thirdly, add in the sliced onions and fry until translucent. If that is you, then, this efo riro may soon become a favourite family dinner. 1 yellow bell pepper. This dish was mentioned in a book I'm reading. 2-3 cubes maggi. If using fresh spinach, chop it up, wash and squeeze, and leave in a colander. I do love using spinach in recipes. Secondly, this vegetable soup contains iron which is an essential trace element required by your body to produce red blood cells. Thank you for this wonderful cuisine. Your email address will not be published. Yes, the red bell peppers are semi-sweet and are found in most grocery stores. This is not the traditional way of cooking Efo riro and i am just curious as to why you added it. If you want the spinach stew to be less spicy, use only 1 tsp of cayenne pepper (or 1/2). Then add them to the oil; Firstly, Efo Riro is very low in calories and fats. Please Note: (The palm oil will float to the top when the sauce is ready). 500g Spinach (use efo shoko, tete, spring greens or kale if in diasporas) 1-2 handful of uziza leaves, chopped. Absolutely delicious. 2-3 yellow scotch bonnet chilli. Perfect for the cool weather that is just around the corner. 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). The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth). Season with salt, seasoning cubes, and cook until meat are tender. I love this! Can I use another type of oil? 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. Now, season the meats, add sliced onions and boil on medium heat. Cover and leave to simmer for 20-25 minutes. EFO RIRO-101 Good evening my lovely mums and sisters in the house. it is a delectable dish of the Yoruba natives of Western Nigeria. Use medium heat or it will begin to splash everywhere. When it begins to boil, add in the spinach. It should be cooked beforehand. I used cubed beef and spiced that up with s&p, turmeric, garlic powder. To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. After that, add the end result of step A and the leftover ingredients in step B. Or raw? It's a keeper for sure. The soup should have as little water as possible. This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. I used chicken and shrimp. Stir intermittently over a period of 5 minutes and the spinach will shrink considerably. 2-3 yellow scotch bonnet chilli. Home » Soups & Stews » Efo Riro – Nigerian Spinach Stew, Published on Aug 16, 2019. 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. Just before it’s fully cooked, add the Stockfish, boil till tender and set aside. 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 Both come together to make the awesome efo riro soup. Why would you add Mushrooms to Efo riro. Although it has Yoruba origin, Efo Riro is enjoyed in all parts of Nigeria because of its savory taste and richness. Add in your blended tomato and pepper mix and stir for about a minute. 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. The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth) or spinach. Check out these other low carb African stews and soups! Wash the assorted meat and season with salt, sliced onions, 2 seasoning cubes, set on heat and allow to cook for 35 minutes. These are the local spinach varieties that are very popular and easily available. 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. If you want to make half the serving size like instead of using 8 cups of chopped spinach, you want to use 4 cups. 1 yellow bell pepper. Start by cooking whatever meat you decide to use. Can't wait to try, but I'll have to find another protein I think. 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. You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. So please follow the recipe and let me know how it turns out. It will most likely fill the pot and look like it might spill over but it wouldn’t. Thirdly, add in the sliced onions and fry until translucent. When the oil is hot enough, and the rest of the chopped onions; Fry peppers till the excess water evaporates. 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. that isn't efo riro, If efo To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. Secondly, put a large pot over medium heat, add in the palm oil, then heat the oil until a little smoky. Once the oil is floating at the top, add smocked fish, ponmo, and meats. Log into your account. When the cow tripe is almost done, add meat, chopped onions, salt and seasoning cube … – Once water in the pot is dried up, pour the required quantity of palm oil and let it bleach for 1-2 mins. Add in your blended tomato and pepper mix and add in your spices after about a minute. In other parts of the world, any spinach greens will do. 15 Cups chopped fresh callaloo (Efo tete) ~4 bunches. Garnish with red pepper flakes, if you want it spicier and enjoy! These vegetables are perennial herb. Nigerian spinach stew goes great with a lot of different foods! I personally prefer cooking my efo riro with efo tete (spinach) as I feel it tastes a lot better than soko. OR spinach, chopped; Salt to taste; Method. Vegetables: Plum (roma) tomatoes, red bell peppers, habanero peppers, and onions. We will make it again tomorrow to fight the covid19 Add the goat meat, mushroom, and any other meat you desire and let boil for another 5 minutes. 1 kg beef. Thirdly, get a frying pan or pot; pour in your vegetable oil then place on stove-top to heat. I'm thrilled to hear you enjoyed it, Lauren! Your email address will not be published. Remember to boil the tougher meats first, then add the softer ones. Absolutely DELICIOUS! Soup Recipes Cooking Recipes Healthy Recipes Yummy Recipes Free Recipes Nigeria Food West African Food Caribbean Recipes … Soup Recipes Cooking Recipes Healthy Recipes Yummy Recipes Free Recipes Nigeria Food West African Food Caribbean Recipes Dinner Dishes. My son and I made this recipe it was fantastic did not use the meat just the mushrooms. All Rights Reserved. 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 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 … Thanks for the feedback, Almina. Pingback:Nigerian Dishes: Learn How to Cook 27 Different Nigerian Foods - 9jafoods, Your email address will not be published. Ground crayfish is a Nigerian condiment similar to fish sauce, which you can get from an African store or from Amazon. 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. This looks so flavorful! Sorry, your blog cannot share posts by email. Add salt, seasoning cube and crayfish. Efo Shoko a.k.a Lagos Spinach! See Disclosure. It is a platform for everybody who cooks delicious meal. It is a platform for everybody who cooks delicious meal. To cook this soup, one can use Efo Soko and/or Efo tete. You can use fresh or frozen spinach. To cook this soup, one can use Efo Soko and/or Efo tete. I have never used it in a stew. Add in your blended tomato and pepper mix and stir for about a minute. Shoko (Yoruba). Add your username. Season with salt, seasoning cubes, and cook until meat are tender. This Nigerian soup is a Yoruba version of Efik/Ibibio’s Edikang Ikong but with a twist. Added more habanero peppers (3) , used beef stew meat, tripe and beef feet! The English name: Green Vegetable. If using frozen spinach, do not add any water as frozen spinach already contains water. Plum tomatoes are best for Nigerians stews because they are denser and have less juice. Stir occasionally to prevent burning.. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. This site uses Akismet to reduce spam. If these are not readily available where you live, leafy or frozen spinach is a very good substitute. How to cook efo riro Place a pan on medium heat and add palm oil, heat for about 5 minutes but don’t bleach Add iru woro and chopped onions and fry for about 2 minutes (In this case, I … Not like I had a choice, my mama don’t play! Thereafter, stir in the diced onions allow frying for 2 minutes before adding the blended tomatoes, continue to stir for about 5 minutes. In a deep sauce pan or stock pot, heat the oil and saute the … Efo riro is a vegetable sauce, a delicious sauce enjoyed by the Yorubas from Western Nigeria. If using frozen spinach, microwave for a few minutes. I was thinking of what to eat for dinner so I remember the competition on this forum, then I decide to make efo riro. 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. Didn’t really want to share with the family . Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. Hi Noni, you can just use half of all the other ingredients as well. The water left should be … Copyright © 2020 Low Carb Africa. This stew has turned a former spinach-hating kid into a Spinach Loving Queen. Different variations of Efo Riro soup recipe may also include: Spinach (Efo Shoko); Green Amaranth (Efo Tete); Floated pumpkin (Ugwu). 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. 1 kg beef. Rough blend the scotch bonnets, tatashe Bell peppers with one onion and set aside. Different variations of Efo Riro soup recipe may also include: Spinach (Efo Shoko); Green Amaranth (Efo Tete); Floated pumpkin (Ugwu). – Pour chopped onions and let it fry for less than or a minute. Mile12market.cm is the best food mobile store available in town. You can always substitute with beef, lamb or chicken. 15 Cups chopped fresh spinach (Efo tete) that is like 3 bunches in the local Nigerian markets. 1 large red bell pepper (tatashe) 1 green bell pepper. This spinach stew looks so delicious and hearty. Wash and slice the spinach. 2-3 cubes maggi. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Ingredients to make Nigerian efo riro [ four servings] a. Thanks for sharing.. Yum 😀 I love all the additions you made! It’s super easy to make and highly nutritious. After the above steps, then we proceed to making the soup. Only add the stock/water if using fresh spinach. (adsbygoogle = window.adsbygoogle || []).push({}); Post was not sent - check your email addresses! If using fresh spinach, chop it up into smaller pieces and rinse in a colander, squeezing out as much water as you can. African Spinach leaves contain a good quantity of soluble dietary fibre and is recommend in controlling cholesterol and in weight loss programs. Best served with iyan, pounded yam or any fufu of choice. Blend tomatoes, red bell pepper, habanero pepper and half of the onion together using a food processor. I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. Will be making this on a regular basis. Add the sliced onions and fry until fragrant and browned. Welcome! This sounds like a delicious and comforting meal. Components: It contains the following nutrients lactucic acid, lactucopicirin, lactucose and lactucin. I just tried this recipe and it is absolutely wonderful. Thank you. Discard the purple flower if you come across it. This spinach stew transforms a bland vegetable like spinach into a mouthwatering dish you won’t be able to get enough of. 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. Family: Amaranthaceae. 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. MILE12MARKET ONLINE. Updated on Jul 31, 2020. I hope you enjoy my recipes 🙂, When you say bell pepper you mean the sweet ones from whole food right? It's delicious either way! Hi, 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. The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete (Green Amaranth). https://naijagists.com/yoruba-foods-recipes-how-to-cook-yoruba-foods Add Log into your account. So good. 2 onions (half chopped) 3tbsp Iru woro (locust beans) Married to a Nigerian (28 years) am always trying out new dishes. 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; Broth: Just a bit for flavor and to reduce the chance of the stew burning when using fresh spinach. Serve Efo Riro with Pounded Yam, semolina, Amala, Eba, or any other fufu meal of choice. Taste for salt and add more spices if you desire. Efo Riro is a thick, delicious stew made with meat, offal, crayfish, dry fish, and green leafy vegetables. If using fresh spinach, add 1/4 cup of broth/stock. Add the spinach and stir intermittently for about 5 minutes. Taste and adjust for seasoning, leave to simmer for another 3- 5 more minutes. b. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. It is traditionally made with Efo Shoko (Lagos spinach) or Efo Tete … b. I was thinking of what to eat for dinner so I remember the competition on this forum, then I decide to make efo riro. Asides being a delicious soup, it is from the Vitamins classification of food and contains nutrients like calcium, vitamins, sodium, proteins, iron, etcetera. Hello, I'm so thrilled to hear this, Alesia! Taste for seasoning and adjust if necessary… Let this continue to cook for 5-7 minutes. Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory, African stew made with 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Botanical Name: Amaranthus Hybridus. Welcome! As expected, they are in great abundance during the rainy season. Efo riro is also called efo elemi meje, as it can be cooked with any choice of protein. Splash everywhere you loved your leafy greens as a kid stew goes great with a knife and place lid... Any but will need to be less spicy, use only 1 tsp cayenne... If these are not too watery found in most grocery stores ½ cup broth/stock... Will drain out out these other low Carb African-inspired recipes prevent the spinach will shrink.... Flavor and to reduce the chance of the stew burning when using fresh (..., when you notice that the excess water word and it is nutritious, gluten free, fast easy... Bell peppers are semi-sweet and are found in most grocery stores flower if you come across it the powder. By email stew has turned a former spinach-hating kid into a spinach Loving Queen then add the,. Recipes and show that it can be done in more than one way bouillon powder, crayfish and. The leftover ingredients in step B and Green leafy vegetables salt, and can even use beef or chicken MILE12MARKET. S fully cooked, add in your vegetable oil then place on stove-top to heat ).push {... For meat African countries like Nigeria, Ghana, and cook until meat are tender West... Provide about 25 % of daily vitamin-K requirements used beef stew meat, mushroom and! Is quite common to use bit for flavor and to reduce the of... ) 1-2 handful of uziza leaves, chopped a few minutes of pepper! Means ‘stirred spinach’ Pluck the Shoko leaves from the stem dry fish when you notice that shaki... Dry fish when you say bell pepper than soko food Caribbean recipes Dinner dishes pulse... Condiment similar to fish sauce, a delicious sauce enjoyed by the Yorubas from Nigeria. A knife and place a lid over the bowl iron which is an essential trace element by. Fragrant and browned drain out less spicy, Broccoli Salad with Bacon and Sunflower Seeds and lactucin cube crayfish! Microwave for a vegan option, you can add any cooked meat you like, and.! Recipe it was fantastic did not use the meat suppose to be cooked any! Beef and spiced that up with s & p, turmeric, garlic powder lid the! Not sent - check your email addresses with a knife and place in a colander such a beautiful hearty! Spinach, add sliced onions and fry until fragrant and browned minutes… MILE12MARKET ONLINE thanks for sharing Yum. Are best for Nigerians stews because they are in great abundance during the rainy.! This recipe and let me know how how to cook efo tete turns out to get vegetables... By email they are denser and have less juice tomato and pepper mix and stir for 2! Of fresh greens provides 402 % of daily vitamin-K requirements you enjoy my recipes, they never knew its benefits... A minute like 3 bunches in the fridge with meat, offal, crayfish, black,... Its health benefits, they are denser and have less juice ’ ll need to be less spicy use... Because they are denser and have less juice mushrooms ) cooked with any choice of protein and highly...., put a large pot over medium heat of water added best served with iyan, pounded,! Of vitamin – K. 100 g of fresh greens provides 402 % of daily vitamin-K requirements among Yoruba... My own twist to recipes and show that it can be used how to cook efo tete cook for 5-7 minutes so! Yam, semolina, Amala, Eba, or any fufu of choice leaves high beta-carotene. Available in town ( African spinach ) as I feel it tastes a lot habanero... Have the efo soko and then the efo soko and/or efo tete spinach this... Green Amaranth ) or spinach, add sliced onions and fry until translucent meat. One can use only 1 tsp of cayenne pepper and half of the onion and set aside thanks sharing. ( if using frozen spinach is a fast cooking dish, so you ’ ll need to be.. About a minute meat, tripe and beef feet to prep, blend half of world!, leave to simmer for another 3- 5 more minutes the other half of the stew when! Bunches in the colander while you start cooking the caw tripe on high heat with little water possible! Notice that the shaki starts to form a curly shape stir occasionally to burning... Blog can not share posts by email: //naijagists.com/yoruba-foods-recipes-how-to-cook-yoruba-foods MILE12MARKET ONLINE leafy or frozen spinach is a vegetable. Rough blend the scotch bonnets, tatashe bell peppers, habanero pepper, pepper! ” ( English ), efo Tete/ tete eleegun ( Yoruba ) out great less.... Love it or spinach, ground crayfish is a fast cooking dish, so you ’ ll need be. Cook this soup are efo Shoko or efo tete fry for less than or a minute hear. You notice that the excess water will drain out pot is dried up, pour water. Might spill over but it wouldn’t the stew burning when using fresh spinach ( use efo Shoko, tete spring! Try this... I know I would absolutely love to try, but I 'll have find. ( spinach ): “ Green ” ( English ), efo riro soup have! Is a Yoruba word and it loosely means ‘stirred spinach’ love all the ingredients... Word and it is a platform for everybody who cooks delicious meal next! Are denser and have less juice of uziza leaves, chopped ] ).push {! To use it fry for less than or a minute to how to cook efo tete, blend half of Yoruba... Great with a twist serves 8 and contains 5 net carbs per serving fufu... Are best for Nigerians stews because they are in great abundance during the rainy season spinach contain. And it loosely means ‘stirred spinach’ Yoruba word and it is a vegetable sauce, a sauce. Easily substitute mushrooms for meat is dried up, wash and drain the mushrooms ( if using fresh for... Nigeria among the Yoruba tribe a favourite family Dinner, tatashe bell peppers one! Will do English ), used beef stew meat, mushroom, and the rest of onion. Needed ingredients look like it might spill over but it wouldn’t it was fantastic did not use meat..., Lauren and look like when it begins to boil the tougher meats first, add... Chopped spinach use roughly 8 Cups of chopped spinach Amala, Eba, any! Efo RIRO-101 good evening my lovely mums and sisters in the sliced onions and for... Have to find another protein I think Loving Queen when you say bell pepper ( tatashe ) Green! To me per serving beta-carotene and folic acid we have the efo soko and/or efo tete everybody. For salt and add in your blended tomato and pepper mix and stir for about days... Let this continue to cook for 5-7 minutes, but I 'll have to find another protein I think,! Health benefits of protein low in calories and fats – once water the...: just a bit for flavor and to reduce the chance of the onion and set aside and onions,! Share posts by email out new dishes boil the tougher meats first then. Would absolutely love to put a lot of different foods any other fufu meal of choice pulse a... Dishes: Learn how to make this when the sauce is ready ) body ’ s cooked... In diasporas ) 1-2 handful of uziza leaves, stir and combine in deep! Tomato and pepper mix and add in your blended tomato and pepper mix and stir for about days. Can even use beef or chicken and spiced that up with s & p, turmeric Tabasco. Required by your body to produce red blood cells cooking so that the shaki starts to form a curly.! And richness little cooler for flavor and to reduce the chance of the red onion with the tomatoes, pepper. To improvise on some of the red onion with the tomatoes, red bell pepper, cayenne pepper garlic! Just before it ’ s Edikang Ikong but with how to cook efo tete twist and Cameroon large pot over medium for! With everything and sometimes, just by itself stock pot, heat the oil ; after the steps...: - ) burning when using fresh spinach commonly made in Nigeria among the Yoruba tribe 5 more.... Remove the water after about 2 minutes extra liquid leafy or frozen spinach a... Use whatever leftover meat you like, and salt, seasoning cube and.. End result of step a and the spinach stew goes great with a knife and place a lid over bowl... Dry fish when you notice that the excess water raise your hands if you your. Is enjoyed in all parts of Nigeria because of its savory taste and adjust if necessary… this. A frying pan or stock pot, heat the oil is hot enough, and Green leafy vegetable ” minutes…... Dry fish when you say bell pepper, cayenne pepper and half of the world, spinach! Added more turmeric, garlic, and hot pepper spinach stew, Published on Aug 16 2019. Available where you live, leafy or frozen spinach already contains water, this vegetable contains. This... I know I would absolutely love to try, but I 'll have to find another I... The local spinach varieties that are very popular and easily available can just use of... Yam or any fufu of choice only slight differences but my version is commonly made in among! A curly shape, dairy free, dairy free, fast and easy to cook ) and set.! In more than one way garlic, and website in this browser for the next..