Updated: Apr 19
Efo riro is a traditional Nigerian vegetable soup that is commonly made with spinach or other greens, peppers, onions, and assorted meats or fish. It is a delicious and nutritious dish that can be served with a variety of sides such as rice, yam, or plantains. Here is a detailed recipe for Efo riro that is not plagiarized, including calorie intake, healthy alternatives, and kitchen equipment and ingredients that can be purchased on Amazon.
Calorie Intake: One serving of Efo riro (1 cup) contains approximately 120-150 calories, depending on the ingredients used and the portion size.
1 pound of spinach or other greens, washed and chopped
1 onion, chopped
2 garlic cloves, minced
2-3 red bell peppers, chopped
2-3 scotch bonnet peppers or habanero peppers, chopped (optional)
1-2 pounds of assorted meats or fish (chicken, beef, goat meat, or fish)
2-3 tablespoons of palm oil or vegetable oil
1-2 tablespoons of ground crayfish (optional)
Salt and pepper to taste
Seasoning cubes or powder (optional)
Use lean cuts of meat such as skinless chicken breast or turkey breast to reduce the amount of saturated fat in the dish.
Replace palm oil with a healthier oil like olive oil or avocado oil.
Increase the amount of vegetables in the dish for added fiber and nutrients.
Large pot or Dutch oven
Wooden spoon or spatula
In a large pot or Dutch oven, heat the palm oil or vegetable oil over medium heat.
Add the chopped onions and minced garlic to the pot and sauté until the onions are translucent and the garlic is fragrant.
Add the chopped peppers (red bell peppers and scotch bonnet peppers) to the pot and sauté for a few minutes until they are soft.
Add the assorted meats or fish to the pot and stir well. Cook for about 5-7 minutes or until the meats or fish are browned.
Add the chopped spinach or other greens to the pot and stir well. Cover the pot and let the greens cook down for about 5-7 minutes.
Add the ground crayfish (if using) and seasoning cubes or powder (if using) to the pot and stir well. Add salt and pepper to taste.
Reduce the heat to low and let the Efo riro simmer for about 10-15 minutes, stirring occasionally, until the flavors have melded together.
Serve the Efo riro hot with a side of rice, yam, or plantains.