Efo Riro II
Efo Riro is a traditional Nigerian dish made with a combination of vegetables such as spinach or kale, tomatoes, peppers, and assorted meats or fish. It is cooked in a flavorful spicy sauce and often served with rice or a starchy side like pounded yam or fufu.
Ingredients
- 2 bundles spinach leaves (Ugwu), alternate kale
- 2 large bell peppers red
- 11/2 scotch bonnet pepper
- 1/2 cup palm oil
- 1/2 medium onion red
- 2 pounds assorted meat of your choicce, Shaki, kpomo, cow leg, smoke turkey, or beef are ideal. Cut into small pieces.
- 1 medium dried stock fish
- 1 medium smoked catfish
- 1 tablespoon locust beans Iru
- 1/2 cup prawns (optional), cooked or raw
- 2 Knorr (TM) chicken cubes
- 3 tablespoons crayfish ground
- salt to taste
Instructions
- Assemble your ingredients as Efo Riro is a fast cooking dish.
- Core ingredients are assorted meat, stock fish and dried catfish, smoked prawns, raw prawns, locust beans, ground crayfish, coarsely blended pepper, chopped and washed Ugwu (spinach) leaves.
- Season the meat, add sliced onions and boil at medium heat. Boil the tougher meats first, then add the softer ones. Before fully cook, add the stock fish and boil untill tender. Set aside.
- Wash vegetables thoroughly with hot water to remove rid all traces of dirt. Slice or chop according to preference and set aside.
- Blend the scotch bonnets, bell pepper, and an onion. Set aside.
- Into a large pot, add the palm oil. Heat up on medium heat for two minutes. Add onions and sauté.
- Add the locust beans, fry to release the flavor for another minute.
- Add the blended pepper and two knorr cubes, let it fry for fifteen to twenty minutes or until the pepper dries out and the size reduces by almost half. The consistency should be thick.
- Add a bit meat stock or chicken stock, if you haven’t got stock just add water, about a cup.
- Boil for two to three minutes to combine, then add the assorted meats, prawns, crayfish, stock fish, and catfish. Combine and taste, adjust seasoning if required. Leave to cook for a further ten minutes.
- Add the wash vegetables and combine thoroughly
- Switch off the heat, leave to simmer for a further five minutes with the residual heat.
- Serve with white rice, boiled yam and plantain.
Disclaimer
Some parts of recipe maybe AI-generated.
Nutrition
Calories: 790kcal (40%)Carbohydrates: 10g (3%)Protein: 93g (186%)Fat: 40g (62%)Saturated Fat: 16g (100%)Polyunsaturated Fat: 6gMonounsaturated Fat: 14gTrans Fat: 1gCholesterol: 331mg (110%)Sodium: 979mg (43%)Potassium: 1971mg (56%)Fiber: 3g (13%)Sugar: 5g (6%)Vitamin A: 2935IU (59%)Vitamin C: 131mg (159%)Calcium: 91mg (9%)Iron: 3mg (17%)
Disclaimer
Nutritional information for this recipe is an approximation and is not to be construed as medical advice.
