healthy efo riro recipe

Season and cook the assorted meat and stock fish with onions stock cube a little salt and other seasoning of choice. Cook until the liquid in.

Efo Riro Nigerian Spinach Stew Recipe African Recipes Nigerian Food African Food African Stew

Add the Ata Din Din sauce and the crayfish and saute for another minute until fragrant.

. Now to cook the efo riro soup 1. Add the diced onion and saute until soft and just translucent about 3 minutes. Chop the other half of the red onion.

Ingredients for Efo Riro 2kg Shoko Spinach leavesabout 8 wraps if you buy in Nigerian market 250 gr Assorted Meat tripecow skinponmo beef 250 gr Assorted Fish stock fish smoked fish 3 Fresh Tomatoes or 2 Bell pepperstatashe 2 Scotch Bonnets Peppers atarodo 1 teaspoon Iru dawadawaogiri fermented locust beans optional 1- 2 Cooking-spoonful. The main benefit of this recipe is it is made without seasoning cubes thats right no MSG. From a simple hot soup to warm you up during the cold to versatile and delicious accompaniments like Egusi and Efo riro.

Efo is a green leafy vegetable plentiful in Nigeria. Ingredients Scale For the puree see notes for spice adjustments 3 red bell peppers 2. Then add the broth.

Allow to simmer and reduce for another 5 minutes. To prep blend half of a red onion with tomatoes bell pepper garlic and hot pepper. In this video I make a healthier version of Efo Riro soup.

Blend Tomato Mixture Saute Onions. Heat the palm or vegetable oil in a medium skillet over medium high heat. Great recipe for Oiless Vegetable Soupefo riro.

A stew is any dish thats prepared by stewing that is the food is barely covered with liquid and simmered for a long time in a covered pot. Discover the best collection of healthy and tasty soup recipes. Season with 1 tablespoon of salt 2 cubes of maggi 1 tablespoon of dry pepper and boil till meat is tender.

Blend tomatoes and scotch bonnet peppers and boil till water dries. Place the washed meat in a pot add a little of water season with salt sliced onions 2 seasoning cubes and allow to boil for 10-15 minutes add 1-2 cups of water. This vegan efo riro uses mushrooms instead of meat and can be eaten with rice or by itself.

Inspired by the healthy use of no or less oil in cooking especially those already on the journey due to one reason or the other health or any as to how they can also have their favorite meals without bland but tasty too. Instead I use pink Himalayan salt and powdered crayfish to pack a flavour punch that works. Wash season and bring all meats to boil.

If using raw spinach wash and blanch your spinach to get rid of excess water and shred.

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Efo Riro Meaning Stirred Vegetables Is A Highly Nutritious Delicious And Popular Soup In West Africa African Recipes Nigerian Food African Cooking Cooking