Efo Riro – Nigerian Spinach Stew


Efo riro, the Nigeria Spinach Soup, is a traditional Nigerian Vegetable Soup originating from the Yoruba culture. It is made with either efo tete – amaranthus hybridus or soko yokoto – celosia argentea as the main vegetables or both, along with assorted meats, fish, and spices.

However, the type of vegetables and proteins used can vary depending on personal taste and availability. Efo riro holds significant cultural importance and is typically made with locally grown ingredients. Also, the most commonly used vegetables as alternatives to soko yokoto and efo tete are spinach, kale, and ugu (pumpkin leaves).

Put your vegetables to good use and cook this African Vegetable Soup/Stew! Add this to your list of healthy recipes for the weekend or celebrations. It even has meat, fish, and the best flavoring agents!

best efo riro

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Add African flair to your cooking with Efo Riro, the Nigeria Spinach Stew. This hearty, leafy green efo riri, vegetable soup with meat and fish is packed with flavor!

Indeed, this efo riro vegetable soup will be one of your favorite soups and stews!

How to Make Efo Riro

Enjoy your daily dose of vegetables by cooking this life-changing recipe! 

Ingredients

efo riro

Kale and spinach

Kale has an earthy and robust taste. It is perfect for adding freshness to a dish. The texture is crunchy, especially once you cook it.

On the other hand, spinach is mildly sweet and tangy. Its texture resembles arugula’s and can be quite chewy when cooked. Spinach is usually used for stir fry, smoothies, and more. 

I also use these for Egusi Soup, Couscous, and Green Smoothie!

Pepper sauce

Pepper sauce is a staple ingredient for African soups and stews. It comprises bell peppers, scotch bonnet, onion, and water. This sauce will surely make the dish extra delicious and savory.

I love using this sauce for Jollof Rice and Fish Stew!

Locust beans

Locust beans are some of the best ingredients for soups. These can contribute a creamy and tasty quality to the dish. It’s the same beans added to my Almond Vegetable Stew recipe!

Assorted meat

Assorted meat improves the flavor and increases the nutritional benefits of this dish. These can also add different textures and tastes to diversify the delicacy.

Smoked turkey

Smoked turkey has a savory flavor that pairs well with the meat and fish in this recipe. Moreover, you can use leftover turkey or chicken to save time and use flavored and cooked ingredients. 

If you love turkey, try cooking Turkey Pie and Fried Rice for the best flavors!

Stockfish

Stockfish is derived from cod and prepared by drying the fish under the sun. It has a mild flavor with a tender texture once cooked. 

Boiled mackerel

When boiled, mackerel has a balanced salty and sweet flavor. It also has a soft and decadent texture. It is easy to prepare and tastes better once you season it properly. 

Use your leftover mackerel for Moi Moi, Fish Rolls, and Egg Omelet Toast!

Seasoning

Stock cubes – knorr chicken, curry powder, mixed herbs, liquid stock, and sea salt are some of the best seasonings you can use for this recipe. They are also infused with the ingredients for a burst of flavor. 

Are you surprised this Efo Riro, a Nigerian Vegetable Soup, has meatturkey, and fish? Trust the process, and you will realize the goodness of every spoonful! 

Directions

efo riro served on rice
  1. Slice the rinsed bell pepper and scotch bonnets using a knife.
  2. Peel and chop the onion.
  3. Combine the bell pepper, scotch bonnet, and onion using a blender. Set it aside. 
  4. Heat palm oil in a pan over medium fire.
  5. Sautee the pepper sauce for 2 minutes.
  6. Then, season it with stock cubes, curry powder, mixed herbs, locust beans, and liquid stock.
  7. Leave it to cook for 10 minutes. 
  8. Toss in the stockfish and cook for 5 minutes. Season it with sea salt.
  9. Add the chopped assorted meat and smoked turkey and simmer for 5 minutes. 
  10. Add the rinsed and sliced curly kale or any vegetable of your choice.
  11. Let it cook for 5 minutes.
  12. Put in the rinsed and sliced spinach to steam as it cooks. 
  13. Then, mix and coat the ingredients in the sauce using a spatula.
  14. Incorporate the boiled mackerel and cook for 2 minutes.
  15. Then, serve the soup in a dish for everyone to enjoy!

Indeed, every spoonful is a delightful treat for your tastebuds and body! 

Tips

How to Buy and Store Leafy Greens

Selection. Since the recipe uses kale and spinach, it’s essential to know how to purchase the best leafy greens. According to the 7 Day Vegan, the vegetables should have a dark green color with a crisp texture. Check the label and go for organic ones to be safe from pesticides. 

Storage. Wrap the leafy greens in paper towels and refrigerate them in resealable bags. These can last up to more than a week. 

How to Make the Pepper Sauce Without a Blender

If you don’t have a blender, then use an immersion blender or a food processor to prepare the sauce. Alternatively, you can grate or finely chop it for a similar texture.

Pound the ingredients together to extract more of its juices using a mortar and pestle or a rolling pin and a plastic bag

Quick Tip!

To make the pepper sauce, use five bell peppers, three scotch bonnets, one onion, and half a cup of water or liquid stock. 

How to Make Liquid Stock

  1. For the liquid stock, start by blending tomatoes, scotch bonnet, onions, ginger, and garlic.
  2. Then, season them with mixed herbs, paprika, curry powder, turmeric, stock cubes, sea salt, and water.
  3. Blend them until smooth. 

I recommend using beef – assorted meat for the protein, but you can also make it with chicken or turkey. Combine them with the blended sauce and cook over medium fire until the meat is tender. 

Then, drain the stock and let it cool. Freeze it in ice cube trays. Once frozen solid, transfer them into freezer bags for up to several weeks. 

Quick Tip!

Use the meat from the liquid stock as the assorted meat for this recipe. 

How to Cook Smoked Turkey

Using a smoker is one of the best ways to make the smoked turkey.

  1. First, preheat the smoker to 120°C.
  2. Grease the tray with oil and place the turkey on the tray.
  3. Season the turkey with your herbs and spices. 
  4. Then, allow the turkey to cook for about 6 hours, depending on size.
  5. Baste with chicken broth to add moisture and intensify the flavor.

Aside from using a smoker, you can also cook it in a slow cooker. 

How to Make Boiled Mackerel

Slice the mackerel into three or four pieces.

  1. Place them in a pot with a bit of water and let it heat over medium fire.
  2. Season it with stock cubes, mixed herbs, and sea salt. 
  3. Allow it to cook for about 7 minutes.
  4. Then set aside the fish and store the stock for other dishes. 

Nigerian Efo Riro Stew Variations

efo riro stew

While spinach and kale are great options for this dish, you can also try waterleaf, pumpkin leaves, lettuce, etc. The meat and fish are optional ingredients you can omit if you want an entirely vegetarian version of the recipe. 

Low Fat Africa suggests using goat meat and shrimp, too. If you don’t have locust beans, you can replace them with brown or black beans. The seasoning is also highly customizable. 

  • Pan: Cook the vegetable soup in a deep and wide pan. 
  • Blender: Prepare the sauce using a blender.
  • Spatula: Coat the meats and vegetables in the sauce with a spatula. 
  • Knife: Chop the ingredients with a knife. 
  • Dish: Serve the soup in a dish!

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How to Serve Efo Riro

efo riro recipe

Efo Riro, Nigerian Spinach Stew, can be enjoyed with rice, such as Basmati Rice, Jollof Rice, or even Fried Rice. I also recommend trying it with Pounded Yam or Amala for a glorious texture and mildly sweet flavor. 

This may be served for breakfast, lunch, or dinner, especially if you are preparing for gatherings with your loved ones. Consume this regularly in different variations to try out new and different recipes! 

Storage Tips

At room temperature: Efo Riro, Nigerian Vegetable Soup is best consumed within 2 hours of making it. 

make ahead

In the fridge: Put the vegetable soup in an airtight container or resealable bags for up to 4 days. 

To freeze: This dish can be an excellent option for meal prep, so store it in a separate container for up to a week. 

Frequently Asked Questions

Do you need to boil the kale? 

No, you don’t need to boil the kale before cooking it in the sauce. Allow it to cook with the sauce to infuse it with flavor. 

Is Efo Riro healthy? 

Yes, it is healthy because you can get the combined nutritional value of its ingredients without sacrificing the enjoyable experience of an African delicacy. It can supply you with protein, fiber, and other essential nutrients. 

Is it good for weight loss? 

Of course! Like any other dish, you must consume this in moderation to effectively reap the benefits. Since it is loaded with vegetables, meat, and fish, it can keep you full for longer.

best efo riro recipe

Efo Riro – Spinach Stew (+VIDEO)

Explore the rich cultural heritage of Nigeria with Efo Riro, a traditional Vegetable Soup made with fresh vegetables, meats, and spices.
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 10
Course Main Course, Side Dish
Cuisine African, Nigerian
Calories 213kcal

Ingredients
  

for the pepper sauce

for the vegetable soup

Instructions
 

Make the pepper sauce.

  • Rinse and slice the bell pepper and scotch bonnets.
  • Peel and chop the onion. Blend everything.
  • It should be pulpy and not too smooth. Set it aside.

Cook the sauce.

  • Heat palm oil in a pan over medium fire.
  • Sautee the pepper sauce for 2 minutes.
  • Season it with stock cubes, curry powder, mixed herbs, locust beans, and liquid stock.
  • Leave it to cook for 10 minutes.

Incorporate the remaining meat and vegetables.

Video

Notes

  • Use substitutes for the leafy greens and meats for a Nigerian Vegetable Soup, Efo Riro Stew of your own.
  • If you don’t have locust beans, omit them from the recipe.

Nutrition

Serving: 1 (of 10)Calories: 213kcalCarbohydrates: 5gProtein: 20gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 60mgSodium: 426mgPotassium: 481mgFiber: 2gSugar: 3gVitamin A: 2629IUVitamin C: 58mgCalcium: 51mgIron: 2mg
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