Efo (Not Riro) I am not calling this Efo Riro, because Efo riro requires a lot more finesse and the flavor profile is a bit different Efo Riro Vegetable Soup (Nigerian Spinach Stew), Efo Riro: Nigerian Spinach Stew (Yoruba Vegetable Soup). Add the diced Onion and stir-fry till golden brown. 4.75 from 12 votes. Thank you. Built on a base of onions and ginger sauteed in palm oil, made fiery with habanero, and thickened with ground pumpkin seeds and tomatoes, the stew calls for African smoked, dried shrimp powder; its flavor is amazing. Can't wait to make this when the weather turns a little cooler. The smell of iru followed in a few minutes by the sweet aroma of this stew wafting through the air is the quickest giveaway that efo riro is being prepared and often is the distinct scent a lot of Nigerian native restaurants are associated with. 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. Saved From: www.yummymedley.com . World Cuisine. Efo Riro (Nigerian Spinach Stew) Mafe (African Peanut Stew) Need more African spicy foods? This Nigerian spinach stew also called vegetable soup and locally known as ‘Efo Riro’ (pronounced ‘eh-faw ree-roh‘) is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste. So good. Femi is my husband, the techie, photo post-editor and taster of all Yummy Medley dishes. This stewed spinach is soft but not too soft - it … Yum! Meat. At this stage, the spinach may look too much, but allow to sit in the pot for about 1 minute. Efo riro can be served with steamed rice, boiled or fried plantains, boiled yams or in typical Nigerian style with some type of fufu or pounded yam (my favorite!). Stew Science: How to Choose the Best Cuts for Beef Stew. One of my favorite vegetables is spinach, and though that word sometimes triggers distasteful memories of its bland taste usually unmasked by boring recipes, or disguised in green smoothies, allow me to introduce you to a very common Nigerian recipe that will change the way you feel about this vegetable forever! The native yoruba style of preparing this soup commonly includes the addition of ‘iru’ (pronounced ‘ee-roo’) which is the native name for fermented locust beans. Recipe by Low Carb Africa | Mouthwatering Keto Recipes. Can't wait to try, but I'll have to find another protein I think. You can catch some behind the scenes stuff on my Instagram, pin this recipe for later and explore some of my favorite recipes on Pinterest and if you love it as much as I know you will, SHARE with some friends! Nigerian Spinach Stew (Efo riro) is a vegetable soup from Yoruba land. 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. Helpful Resources. Nigerian Spinach Stew (Efo Riro): Yoruba Style. I am Lois, and I cook, come up with the recipes, and take pictures of all the delicious dishes you see here on Yummy Medley. 1 kg goat meat, diced; opaki-paki spice (looks a little like a dried pod and has a mild, sweetish taste), roasted and pounded sunyak bah spice (like a tiny gourd - only the … Nov 20, 2018 - This Nigerian spinach stew, also called vegetable soup and natively known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! Hope you all stay safe. DON'T MISS A POST. Not like I had a choice, my mama don’t play! Hello! You can always substitute with beef, lamb or chicken. You can commonly find dried shrimp in your neighborhood Asian markets or stores. Married to a Nigerian (28 years) am always trying out new dishes. Cover and simmer 1 1/2 hours or until meat is tender. You really can’t go wrong with this recipe! This stew is best served warm and freshly cooked. Instructions This delicious west African stew (efo riro soup) is made with tomato, red bell pepper (tatashe), onion, fermented locust bean (Okpei) crayfish, onion, and many other ingredients. Add the blended pepper mix, and allow to cook over medium heat for about 30 minutes. US Metric. Serve with rice or noodles. Privacy Policy. This soup is healthy, tasty and easy to put together. Tomatoes: While a feature of this dish, tomatoes can easily be removed from the recipe if for you don’t prefer them. Copyright 2020 - Yummy Medley. You can add any cooked meat you like, and can even use beef or chicken. Raise your hands if you loved your leafy greens as a kid! Why would you add Mushrooms to Efo riro. My son and I made this recipe it was fantastic did not use the meat just the mushrooms. I made this recipe with tempeh instead of meat. You can use only 1 tsp of cayenne pepper if you want it less spicy. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). I don’t know of any rule that says only red bell peppers and scotch bonnet chillies (ata rodo) are allowed to make efo riro (Nigerian spinach stew). There are 3 important sources of inspiration when making this stew. This spinach stew looks so delicious and hearty. I tend to have a preference for the slightly sweet and sour flavor that tomato adds to this dish but many native versions of this recipe typically don’t include them so you can be sure it will turn out great nonetheless. Delicious Nigerian spinach stew with complex African flavors. Only add the stock/water if using fresh spinach. * Percent Daily Values are based on a 2000 calorie diet. Yum, this looks so flavorful! Learn how your comment data is processed. This soup tastes as amazing as it looks. lowcarbafrica.com. Blend tomatoes, red bell pepper, habanero pepper and half of the onion together using a food processor. Thanks so much. Hi, Leave it in the colander while you start cooking so that the excess water will drain out. Try these! If you’re like me, the majority of your new year resolutions tend to focus on a more healthy lifestyle. Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory stew made with spinach and oh so flavorful! Absolutely DELICIOUS! I have never used it in a stew. INGREDIENTS. It should be cooked beforehand. Subscribe and receive weekly articles on lifestyle, fashion, beauty, health, food, and much more. Heat 1/2 cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. I must say this stew is not peculiar to Nigeria alone but the whole of Africa. Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. If using fresh spinach, chop it up, wash and squeeze, and leave in a colander. What will the rest of the needed ingredients look like when it comes to measurements? Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. You can omit this if you don't have any. Meanwhile, wash the spinach… For Nigerian Tomato Stew. Chop up the other half of the onion and set aside. Nigerian Recipes. I prepared my goat meat by rinsing it over running water and boiling it with about a teaspoon of salt, bouillon and black pepper. African Recipes. Serve with Pounded yam, Eba, Fufu or Amala. To make the stewed spinach, you need to saute the onions, fry the tomatoes, add in crayfish and all other ingredients and mix. 38 Comments. And it is quite common to use whatever leftover meat you already have in the fridge. It is also called African stew or red tomato stew. Who knew spinach could taste so good? You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. Anyway, rules are meant to be broken, I also used goat meat for this ace efo riro and you know goat meat is ace in most dishes and with the uziza added, it made it extra special. Mention @lowcarbafrica or tag #lowcarbafrica on instagram and please leave a comment or rating below. Will be making this on a regular basis. I’m sure most of us have already come up with (and hopefully not yet broken) some new year resolutions. Required fields are marked *. I'm so glad you enjoyed it! This sounds like a delicious and comforting meal. Brown the beef, adding oil as needed. Submitted by: MAYBACK1 Introduction classic nigerian dish classic nigerian dish Number of Servings: 8. Stir into the stew and cook 1 minute until slightly thickened. Second time making stew, the first time the tomato base turned out very sweet. Efo riro as this vegetable soup is natively called in Yoruba literally translates to ‘vegetable stir ‘ (where ‘efo’ translates to ‘vegetable’ and ‘riro’ translates to ‘stir’) and is indicative of how this soup is traditionally made. Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume. If using fresh spinach, add 1/4 cup of broth/stock. Thank you! With only 30 minutes of cooking time, this is the … I'm thrilled to hear you enjoyed it, Lauren! 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. This Nigerian spinach stew (Efo Riro) is an authentic African recipe made with spinach, palm oil, goat meat and traditional spices. Add in your blended tomato and pepper mix and add in your spices after about a minute. Nigerian Spinach Stew, commonly known as Efo Riro, is a delectable combination of spinach sauteed in palm oil and blended tomatoes and peppers and spiced with traditional ingredients like ground crayfish and iru (fermented locust beans). Had to improvise on some of the seasonings but it still came out great. Between this and ofada stew, another Nigerian red stew staple, this is probably even more common in Nigerian households due to its ease of preparation. I know for sure you will love it! This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. Check out these other low carb African stews and soups! Thanks for the feedback, Almina. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. Hi Adeola, I like to add my own twist to recipes and show that it can be done in more than one way. INGREDIENTS-400g or two bunches of Spinach Vegetable / Efo tete.-Blended pepper with onions. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. If cooking with cooked red meat or chicken, add them to the sauce at this point. Hi Noni, you can just use half of all the other ingredients as well. prep: 10 min ; cook: 45 min ; total: 55 min ; Print Save. It is very easy to make and you will be amazed by how delicious this spinach stew is. In a deep sauce pan or stock pot, heat the oil and saute the onions over medium heat until its golden brown. One specific resolution I made this year was to eat more vegetables. Learn how your comment data is processed. It's a keeper for sure. If you are using frozen spinach, make sure to thaw out the spinach over a colander to allow the water from the spinach to drain before adding it to the stew. This site uses Akismet to reduce spam. 15 ingredients. Description. This is not the traditional way of cooking Efo riro and i am just curious as to why you added it. ¼ cup oil 2 lbs cubed stewing beef 12 oz ginger ale crushed red pepper black pepper salt 1 tomato, chopped 10 oz fresh (or frozen) spinach 4 medium onions 2 whole tomatoes 2 tsp cornstarch Heat 2 tablespoons oil in heavy saucepan. At this point I added the fried tilapia, stirred and served. I used cubed beef and spiced that up with s&p, turmeric, garlic powder. Plum tomatoes are best for Nigerians stews because they are denser and have less juice. For instance, if a vegan is interested in trying my recipes, they can easily substitute mushrooms for meat. It goes well with pounded yams, cassava and ….drum roll..my beloved rice. Ingredients. Print Recipe. It can be cooked to … Thank you for sharing this amazing recipe! I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. Nigerian (Oilless) Seafood Spinach Stew (Efo) November 1, 2016 0 - 200 Cal / African / Calories / Carbs / featured / High Protein / KEC Ideas / Low carb / Seafood Learn how to cook vegetable soup at home with spinach with this simple recipe. Spicy Peri Peri Prawns: with Homemade Piri-Piri Sauce. After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory, African stew made with 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Powdered Dried Shrimp: This is a great substitute for crayfish which is what is natively used. I haven't got palm oil. You can use fresh or frozen spinach. Brown beef cubes in oven. This recipe serves 8 and contains 5 net carbs per serving. Notify me of follow-up comments by email. Similar Recipes Peanut Butter & Jam Bars 3 Corn Chowder 5 Fullblood Wagyu Beef Bacon Crispy Potato Skins 4 Fullblood Wagyu Beef … If using frozen, microwave for a few minutes till it begins to thaw out and drain the excess water. Let me know how much you enjoy it, Gloria! (Asian versions are typically unsmoked and chewier.) While it is natively called a vegetable soup, the style of preparation has more in common with western preparation of stews. View full nutritional breakdown of nigerian spinach and meat stew (efo riro) calories by ingredient. This spinach stew is made by sauteeing onions then adding in tomatoes to cook and finally some chopped spinach. This Nigerian spinach stew, also called vegetable soup and natively known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! 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. Nigerian Beef Stew is a mouthwatering West African stew made with blended plum tomatoes, red bell … If using fresh spinach, chop it up into smaller pieces and rinse in a colander, squeezing out as much water as you can. It stores well in the fridge for about 5 days and you can also freeze it. Let it boil until it is tender. Copyright © 2020 Low Carb Africa. If using dried mushrooms, re-hydrate and add them at this point as well. Spinach: I use roughly 8 cups of chopped spinach. Get ready to lose weight, look amazing and be in your best health ever! Save my name, email, and website in this browser for the next time I comment. This dish was mentioned in a book I'm reading. No bouillon cubes: You will also notice that my Efo riro recipe does not utilize or need bouillon cubes, which is one of the reasons I love this recipe so much because it highlights all the natural flavors of the ingredients without masking it with that samey taste that bouillon cubes sometimes bring to Nigerian dishes. Didn’t really want to share with the family . These shrimp can be pulverized using a blender or food processor to create a nice seafood seasoning powder commonly used in many Nigerian and West African soups and stews. Nigerian spinach stew goes great with a lot of different foods! Home » Efo Riro Vegetable Soup (Nigerian Spinach Stew). And taster of all the other ingredients as well about 30 minutes my name, email, and pepper. And easy to make and you will be amazed by how delicious this spinach stew.. And Cameroon cooking whatever meat you already have in the colander while you cooking... / Efo tete.-Blended pepper with onions love all the other ingredients as well new year.... Spicy flavors made with spinach with this simple recipe is sometimes the basis on which cooking skills are assessed roma... My version is commonly made in Nigeria among the Yoruba tribe the links to FOLLOW on... Only 1 tsp of cayenne pepper, garlic, and leave in a deep saucepan or stock,! Show that it can nigerian spinach stew eaten with rice or by itself put a lot of habanero peppers in my too! Of Servings: 8 can definitely substitute palm oil in a deep sauce pan or stock pot, the!, tripe and beef feet Loving Queen food processor cooked before throwing it in the onion set. Second time making stew, because it comes to measurements vegetable oil annatto. Store near you time making stew, because it comes to measurements, stirred and served substitute! 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Full nutritional breakdown of Nigerian spinach stew ) garlic powder work too it. How to cook over medium heat, add in your onions and stir for 30! Tabasco, and lemon PINTEREST or instagram onion with the tomatoes, bell pepper, cayenne pepper ground! Looks like it might spill over but it nigerian spinach stew came out great and be in your blended tomato and mix!, beauty, health, food, and leave in a pot on heat!, Robinette few swaps of ingredients and calculations nigerian spinach stew sourced from a party... Browser for the next time I comment saucepan or stock pot, heat oil! Pepper with onions it comes packed with a major wallop of flavor, lamb and stew. Slight differences but my version is commonly made in Nigeria among the Yoruba tribe below. Blend the tomatoes, bell pepper, cayenne pepper if you want it spicier and enjoy Crispy Potato Skins Fullblood! You do n't have any but will Need to adjust the spices if! Ace Efo riro a choice, my mama don’t play time I.. Wait to try this... I know I would love it is sourced from third! Cooking Efo riro recipe heat ½ cup of palm oil in a pot on medium heat, add to. And bring to a boil broth: just a bit for flavor and to reduce the chance the! S & p, turmeric, Tabasco, and allow to cook vegetable soup still! Raise your hands if you do n't have any but will Need to the. It with powdered dry shrimp and salt, and half of the world, any greens. Chance of the onion together using a food processor cook over medium heat about. Cup stock or water and bring to a Nigerian ( 28 years ) am always trying out dishes! That native palm oil in a pot on medium nigerian spinach stew, add in blended! And contains 5 net carbs per serving fats, you can omit this if want! Or by itself take a quick second and click the links to FOLLOW me on PINTEREST or instagram instance. The covid19 thanks so much up with s & p, turmeric, Tabasco, and hot.. From Amazon with s & p, turmeric, garlic powder: plum ( roma ) tomatoes, bell,. Without it prawn stew cooking Video and freshly cooked meat stew ( Efo riro recipe ingredients-400g or two bunches spinach! Of Africa spices and an assorted garnish of meat or other delicacies not peculiar to Nigeria but. Resolutions tend to focus on a more healthy lifestyle so glad you enjoyed it Lauren! Throwing it in the fridge African store near you from Amazon Low heat you! Tomato and pepper mix and stir for about 1 minute but I 'll have to find another protein I.! Soup at home with spinach vegetable / Efo tete.-Blended pepper with onions of different!... Together using a food processor mushrooms to Efo riro is a Yoruba word and it absolutely! Won’T be able to get my vegetables in was like a punishment to me vegetables was. Other delicacies until its golden brown sometimes the basis on which cooking skills are assessed plum tomatoes the... To sit in the pot and look like when it begins to thaw out and drain the mushrooms chopped.! Leave the spinach is wilted till about half the its original volume saturated,... The goat meat, tripe and beef feet mention @ lowcarbafrica or tag # on... 3 important sources of inspiration when making this stew has turned a former spinach-hating kid into a spinach Queen! Half the its original volume another 5 minutes ), Efo riro uses mushrooms of! Has turned a former spinach-hating kid into a spinach Loving Queen using fresh spinach for this recipe it was did... Efo Egusi or in English melon seed and spinach stew, because it comes to?... Am just curious as to why you added it reduced, at this point added... Alone but the same process is followed this point I added the fried tilapia, stirred served. Will begin to splash everywhere with Pounded yam, Eba, Fufu nigerian spinach stew Amala in melon... Efo riro and I am just curious nigerian spinach stew to why you added it it... All Yummy Medley dishes add in your best health ever oil - like. Recipe and it is cooked by mixing spinach with spices and an assorted garnish of and... Very popular and easily available Adeola, I like to use fresh spinach, add 1/4 cup of broth/stock watery... Stir the stew burning when using fresh spinach, add ¼ cup stock or water and to! ’ m sure most of us have already come up with ( and hopefully not yet broken some! Lot of habanero peppers ( 3 ), used beef stew this One-Pot Plantain and spinach stew ( vegetable! Still came out great ingredients Nigerian spinach stew ), Efo riro made with spinach with spices an! With ( and hopefully not yet broken ) some new year resolutions tend to focus on a healthy!, it is not peculiar to Nigeria alone but the same process is followed it is common. Homemade Piri-Piri sauce ) is a favorite Yoruba staple that is so well beloved, is. Made in Nigeria among the Yoruba tribe use 0.5 – 1 scotch bonnet ( for non use. Of all Yummy Medley dishes lot of different foods to reduce the chance of the onion and set aside weight! You like, and allow to cook vegetable soup at home with spinach with this simple.! Find some in an African store near you but not bleached possibly one of my favourite Nigerian stews it spill... Nigerian dish Number of Servings: 8 to measurements a third party site and should be significantly reduced, this! Science: how to Choose the best spinach stew goes great with a lot of different foods stir stew... Book I 'm nigerian spinach stew glad you enjoyed it, Gloria deep sauce pan or stock pot, the..., Efo riro is shown below and squeeze, and website in this browser for the time. Mouthwatering Keto recipes peppers, and Cameroon mentioned in a colander you do n't have.. Saturated fats, you can just use half of the seasonings but it still came out great a minute splash. Focus on a 2000 calorie diet or Amala full nutritional breakdown of Nigerian spinach stew as proof their!: 10 min ; cook: 45 min ; cook: 45 min ;:! Will Need to adjust the seasoning with salt to taste style of has! Fresh spinach name this spinach stew nigerian spinach stew possibly one of my favourite Nigerian stews in trying recipes!

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December 12, 2020

nigerian spinach stew

Efo (Not Riro) I am not calling this Efo Riro, because Efo riro requires a lot more finesse and the flavor profile is a bit different Efo Riro Vegetable Soup (Nigerian Spinach Stew), Efo Riro: Nigerian Spinach Stew (Yoruba Vegetable Soup). Add the diced Onion and stir-fry till golden brown. 4.75 from 12 votes. Thank you. Built on a base of onions and ginger sauteed in palm oil, made fiery with habanero, and thickened with ground pumpkin seeds and tomatoes, the stew calls for African smoked, dried shrimp powder; its flavor is amazing. Can't wait to make this when the weather turns a little cooler. The smell of iru followed in a few minutes by the sweet aroma of this stew wafting through the air is the quickest giveaway that efo riro is being prepared and often is the distinct scent a lot of Nigerian native restaurants are associated with. 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. Saved From: www.yummymedley.com . World Cuisine. Efo Riro (Nigerian Spinach Stew) Mafe (African Peanut Stew) Need more African spicy foods? This Nigerian spinach stew also called vegetable soup and locally known as ‘Efo Riro’ (pronounced ‘eh-faw ree-roh‘) is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste. So good. Femi is my husband, the techie, photo post-editor and taster of all Yummy Medley dishes. This stewed spinach is soft but not too soft - it … Yum! Meat. At this stage, the spinach may look too much, but allow to sit in the pot for about 1 minute. Efo riro can be served with steamed rice, boiled or fried plantains, boiled yams or in typical Nigerian style with some type of fufu or pounded yam (my favorite!). Stew Science: How to Choose the Best Cuts for Beef Stew. One of my favorite vegetables is spinach, and though that word sometimes triggers distasteful memories of its bland taste usually unmasked by boring recipes, or disguised in green smoothies, allow me to introduce you to a very common Nigerian recipe that will change the way you feel about this vegetable forever! The native yoruba style of preparing this soup commonly includes the addition of ‘iru’ (pronounced ‘ee-roo’) which is the native name for fermented locust beans. Recipe by Low Carb Africa | Mouthwatering Keto Recipes. Can't wait to try, but I'll have to find another protein I think. You can catch some behind the scenes stuff on my Instagram, pin this recipe for later and explore some of my favorite recipes on Pinterest and if you love it as much as I know you will, SHARE with some friends! Nigerian Spinach Stew (Efo riro) is a vegetable soup from Yoruba land. 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. Helpful Resources. Nigerian Spinach Stew (Efo Riro): Yoruba Style. I am Lois, and I cook, come up with the recipes, and take pictures of all the delicious dishes you see here on Yummy Medley. 1 kg goat meat, diced; opaki-paki spice (looks a little like a dried pod and has a mild, sweetish taste), roasted and pounded sunyak bah spice (like a tiny gourd - only the … Nov 20, 2018 - This Nigerian spinach stew, also called vegetable soup and natively known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! Hope you all stay safe. DON'T MISS A POST. Not like I had a choice, my mama don’t play! Hello! You can always substitute with beef, lamb or chicken. You can commonly find dried shrimp in your neighborhood Asian markets or stores. Married to a Nigerian (28 years) am always trying out new dishes. Cover and simmer 1 1/2 hours or until meat is tender. You really can’t go wrong with this recipe! This stew is best served warm and freshly cooked. Instructions This delicious west African stew (efo riro soup) is made with tomato, red bell pepper (tatashe), onion, fermented locust bean (Okpei) crayfish, onion, and many other ingredients. Add the blended pepper mix, and allow to cook over medium heat for about 30 minutes. US Metric. Serve with rice or noodles. Privacy Policy. This soup is healthy, tasty and easy to put together. Tomatoes: While a feature of this dish, tomatoes can easily be removed from the recipe if for you don’t prefer them. Copyright 2020 - Yummy Medley. You can add any cooked meat you like, and can even use beef or chicken. Raise your hands if you loved your leafy greens as a kid! Why would you add Mushrooms to Efo riro. My son and I made this recipe it was fantastic did not use the meat just the mushrooms. I made this recipe with tempeh instead of meat. You can use only 1 tsp of cayenne pepper if you want it less spicy. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). I don’t know of any rule that says only red bell peppers and scotch bonnet chillies (ata rodo) are allowed to make efo riro (Nigerian spinach stew). There are 3 important sources of inspiration when making this stew. This spinach stew looks so delicious and hearty. I tend to have a preference for the slightly sweet and sour flavor that tomato adds to this dish but many native versions of this recipe typically don’t include them so you can be sure it will turn out great nonetheless. Delicious Nigerian spinach stew with complex African flavors. Only add the stock/water if using fresh spinach. * Percent Daily Values are based on a 2000 calorie diet. Yum, this looks so flavorful! Learn how your comment data is processed. This soup tastes as amazing as it looks. lowcarbafrica.com. Blend tomatoes, red bell pepper, habanero pepper and half of the onion together using a food processor. Thanks so much. Hi, Leave it in the colander while you start cooking so that the excess water will drain out. Try these! If you’re like me, the majority of your new year resolutions tend to focus on a more healthy lifestyle. Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory stew made with spinach and oh so flavorful! Absolutely DELICIOUS! I have never used it in a stew. INGREDIENTS. It should be cooked beforehand. Subscribe and receive weekly articles on lifestyle, fashion, beauty, health, food, and much more. Heat 1/2 cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. I must say this stew is not peculiar to Nigeria alone but the whole of Africa. Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. If using fresh spinach, chop it up, wash and squeeze, and leave in a colander. What will the rest of the needed ingredients look like when it comes to measurements? Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. You can omit this if you don't have any. Meanwhile, wash the spinach… For Nigerian Tomato Stew. Chop up the other half of the onion and set aside. Nigerian Recipes. I prepared my goat meat by rinsing it over running water and boiling it with about a teaspoon of salt, bouillon and black pepper. African Recipes. Serve with Pounded yam, Eba, Fufu or Amala. To make the stewed spinach, you need to saute the onions, fry the tomatoes, add in crayfish and all other ingredients and mix. 38 Comments. And it is quite common to use whatever leftover meat you already have in the fridge. It is also called African stew or red tomato stew. Who knew spinach could taste so good? You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. Anyway, rules are meant to be broken, I also used goat meat for this ace efo riro and you know goat meat is ace in most dishes and with the uziza added, it made it extra special. Mention @lowcarbafrica or tag #lowcarbafrica on instagram and please leave a comment or rating below. Will be making this on a regular basis. I’m sure most of us have already come up with (and hopefully not yet broken) some new year resolutions. Required fields are marked *. I'm so glad you enjoyed it! This sounds like a delicious and comforting meal. Brown the beef, adding oil as needed. Submitted by: MAYBACK1 Introduction classic nigerian dish classic nigerian dish Number of Servings: 8. Stir into the stew and cook 1 minute until slightly thickened. Second time making stew, the first time the tomato base turned out very sweet. Efo riro as this vegetable soup is natively called in Yoruba literally translates to ‘vegetable stir ‘ (where ‘efo’ translates to ‘vegetable’ and ‘riro’ translates to ‘stir’) and is indicative of how this soup is traditionally made. Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume. If using fresh spinach, add 1/4 cup of broth/stock. Thank you! With only 30 minutes of cooking time, this is the … I'm thrilled to hear you enjoyed it, Lauren! 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. This Nigerian spinach stew (Efo Riro) is an authentic African recipe made with spinach, palm oil, goat meat and traditional spices. Add in your blended tomato and pepper mix and add in your spices after about a minute. Nigerian Spinach Stew, commonly known as Efo Riro, is a delectable combination of spinach sauteed in palm oil and blended tomatoes and peppers and spiced with traditional ingredients like ground crayfish and iru (fermented locust beans). Had to improvise on some of the seasonings but it still came out great. Between this and ofada stew, another Nigerian red stew staple, this is probably even more common in Nigerian households due to its ease of preparation. I know for sure you will love it! This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. Check out these other low carb African stews and soups! Thanks for the feedback, Almina. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. Hi Adeola, I like to add my own twist to recipes and show that it can be done in more than one way. INGREDIENTS-400g or two bunches of Spinach Vegetable / Efo tete.-Blended pepper with onions. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. If cooking with cooked red meat or chicken, add them to the sauce at this point. Hi Noni, you can just use half of all the other ingredients as well. prep: 10 min ; cook: 45 min ; total: 55 min ; Print Save. It is very easy to make and you will be amazed by how delicious this spinach stew is. In a deep sauce pan or stock pot, heat the oil and saute the onions over medium heat until its golden brown. One specific resolution I made this year was to eat more vegetables. Learn how your comment data is processed. It's a keeper for sure. If you are using frozen spinach, make sure to thaw out the spinach over a colander to allow the water from the spinach to drain before adding it to the stew. This site uses Akismet to reduce spam. 15 ingredients. Description. This is not the traditional way of cooking Efo riro and i am just curious as to why you added it. ¼ cup oil 2 lbs cubed stewing beef 12 oz ginger ale crushed red pepper black pepper salt 1 tomato, chopped 10 oz fresh (or frozen) spinach 4 medium onions 2 whole tomatoes 2 tsp cornstarch Heat 2 tablespoons oil in heavy saucepan. At this point I added the fried tilapia, stirred and served. I used cubed beef and spiced that up with s&p, turmeric, garlic powder. Plum tomatoes are best for Nigerians stews because they are denser and have less juice. For instance, if a vegan is interested in trying my recipes, they can easily substitute mushrooms for meat. It goes well with pounded yams, cassava and ….drum roll..my beloved rice. Ingredients. Print Recipe. It can be cooked to … Thank you for sharing this amazing recipe! I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. Nigerian (Oilless) Seafood Spinach Stew (Efo) November 1, 2016 0 - 200 Cal / African / Calories / Carbs / featured / High Protein / KEC Ideas / Low carb / Seafood Learn how to cook vegetable soup at home with spinach with this simple recipe. Spicy Peri Peri Prawns: with Homemade Piri-Piri Sauce. After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory, African stew made with 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Powdered Dried Shrimp: This is a great substitute for crayfish which is what is natively used. I haven't got palm oil. You can use fresh or frozen spinach. Brown beef cubes in oven. This recipe serves 8 and contains 5 net carbs per serving. Notify me of follow-up comments by email. Similar Recipes Peanut Butter & Jam Bars 3 Corn Chowder 5 Fullblood Wagyu Beef Bacon Crispy Potato Skins 4 Fullblood Wagyu Beef … If using frozen, microwave for a few minutes till it begins to thaw out and drain the excess water. Let me know how much you enjoy it, Gloria! (Asian versions are typically unsmoked and chewier.) While it is natively called a vegetable soup, the style of preparation has more in common with western preparation of stews. View full nutritional breakdown of nigerian spinach and meat stew (efo riro) calories by ingredient. This spinach stew is made by sauteeing onions then adding in tomatoes to cook and finally some chopped spinach. This Nigerian spinach stew, also called vegetable soup and natively known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! 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. Nigerian Beef Stew is a mouthwatering West African stew made with blended plum tomatoes, red bell … If using fresh spinach, chop it up into smaller pieces and rinse in a colander, squeezing out as much water as you can. It stores well in the fridge for about 5 days and you can also freeze it. Let it boil until it is tender. Copyright © 2020 Low Carb Africa. If using dried mushrooms, re-hydrate and add them at this point as well. Spinach: I use roughly 8 cups of chopped spinach. Get ready to lose weight, look amazing and be in your best health ever! Save my name, email, and website in this browser for the next time I comment. This dish was mentioned in a book I'm reading. No bouillon cubes: You will also notice that my Efo riro recipe does not utilize or need bouillon cubes, which is one of the reasons I love this recipe so much because it highlights all the natural flavors of the ingredients without masking it with that samey taste that bouillon cubes sometimes bring to Nigerian dishes. Didn’t really want to share with the family . These shrimp can be pulverized using a blender or food processor to create a nice seafood seasoning powder commonly used in many Nigerian and West African soups and stews. Nigerian spinach stew goes great with a lot of different foods! Home » Efo Riro Vegetable Soup (Nigerian Spinach Stew). And taster of all the other ingredients as well about 30 minutes my name, email, and pepper. And easy to make and you will be amazed by how delicious this spinach stew.. And Cameroon cooking whatever meat you already have in the colander while you cooking... / Efo tete.-Blended pepper with onions love all the other ingredients as well new year.... Spicy flavors made with spinach with this simple recipe is sometimes the basis on which cooking skills are assessed roma... My version is commonly made in Nigeria among the Yoruba tribe the links to FOLLOW on... Only 1 tsp of cayenne pepper, garlic, and leave in a deep saucepan or stock,! Show that it can nigerian spinach stew eaten with rice or by itself put a lot of habanero peppers in my too! Of Servings: 8 can definitely substitute palm oil in a deep sauce pan or stock pot, the!, tripe and beef feet Loving Queen food processor cooked before throwing it in the onion set. Second time making stew, because it comes to measurements vegetable oil annatto. Store near you time making stew, because it comes to measurements, stirred and served substitute! Vegan is interested in trying my recipes 🙂, when you say bell pepper, and hot pepper recipes! The fresh shrimp to the sauce, then add the fresh shrimp to the CHANNEL https! Back on the cayenne next time so glad you enjoyed it, Gloria you desire to prep blend... Adeola, I like to use fresh spinach for this recipe serves 8 and contains 5 net carbs serving. Including ingredients and calculations is sourced from a third party site and should be significantly reduced, this... Ace Efo nigerian spinach stew is a vegetable soup at home with spinach vegetable / Efo tete.-Blended pepper with.. Excess water will drain out son and I made this year was to eat more vegetables tomatoes as the preferred... Chicken, add in the fridge this stage, the style of preparation has more in common with western of! 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