Efo Riro Recipe: Traditional Nigerian Spinach Stew with Assorted Meats and Fish
If you’re looking for a delicious and hearty meal that embodies the essence of Nigerian cuisine, Efo Riro is a must-try. This flavorful spinach stew, made with a rich combination of fresh spinach, tomatoes, peppers, and a variety of meats and fish, is a staple in many Nigerian households. Efo Riro is not only a crowd-pleaser but also a nutritious dish that is packed with vitamins, protein, and healthy fats. Whether you’re new to African cuisine or a seasoned foodie, this stew will surely bring warmth and flavor to your kitchen.
Ingredients
Below is a list of all the ingredients needed to make this delectable dish. The amounts provided will serve about 4 to 6 people.
| Ingredient | Quantity |
|---|---|
| Fresh spinach (or frozen spinach) | 1-2 pounds (500g-900g) |
| Tomatoes, blended | 4 medium-sized |
| Fresh red bell peppers, blended | 2 large |
| Fresh onions, chopped | 1 large |
| Scotch bonnet peppers (optional) | 1-2 (depending on spice preference) |
| Palm oil | 1/4 cup (60ml) |
| Ground crayfish | 2 tablespoons |
| Ground pepper | 1 teaspoon |
| Ground ginger (optional) | 1/2 teaspoon |
| Seasoning cubes (or powder) | 2-3 cubes |
| Salt | To taste |
| Assorted meats (beef, goat meat, or chicken) | 2 cups, cooked and cut into pieces |
| Fish (e.g., mackerel or tilapia) | 2 fillets, cooked and broken into chunks |
| Stock or water | 1-2 cups (depending on preferred consistency) |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 300-350 kcal |
| Protein | 25-30g |
| Carbohydrates | 15-20g |
| Fiber | 6-8g |
| Fat | 18-20g |
| Vitamin A | 40-50% of daily value |
| Vitamin C | 20-25% of daily value |
| Calcium | 10-15% of daily value |
| Iron | 15-20% of daily value |
Efo Riro is a nutrient-dense dish that offers a great source of vitamins, particularly vitamin A from the spinach and vitamin C from the peppers and tomatoes. It’s also high in protein from the assortment of meats and fish.
Instructions
Follow these step-by-step instructions to create your own flavorful Efo Riro at home. The preparation time for this dish is about 20-30 minutes, with cooking taking an additional 30-40 minutes.
Step 1: Prepare the Ingredients
Begin by preparing all your ingredients. If you’re using fresh spinach, wash and chop it into smaller pieces. For frozen spinach, thaw it out and drain any excess water. Blend the tomatoes, red bell peppers, onions, and scotch bonnet peppers in a food processor or blender until smooth.
Step 2: Cook the Meats
In a large pot, cook your choice of meats. You can use beef, goat meat, or chicken. Add water and seasoning cubes, then boil until the meat is tender and fully cooked. You can also add some spices like ground ginger for extra flavor. Once the meat is cooked, remove it from the pot, set it aside, and retain the stock for the stew.
Step 3: Fry the Tomato Mixture
In a large pan, heat the palm oil over medium heat. Once the oil is hot, add the chopped onions and sauté for about 3-4 minutes until they become soft and translucent. Add the blended tomato, pepper, and onion mixture to the pan, and cook for about 10-15 minutes, stirring occasionally. This allows the mixture to reduce and the flavors to develop. Add salt, ground pepper, and crayfish to the sauce for flavor, and adjust seasoning to taste.
Step 4: Add the Meats and Stock
Once the tomato mixture is ready, add the cooked meats into the pan. Stir to combine, and then pour in some of the retained meat stock or water to achieve your desired stew consistency. Let the mixture simmer for another 10 minutes to allow the flavors to meld together.
Step 5: Add the Fish
Now, gently stir in your cooked fish fillets. Mackerel or tilapia works best for this recipe, but you can choose any fish of your preference. Allow the fish to heat through while maintaining its shape.
Step 6: Add the Spinach
Finally, add the spinach to the pot. Whether you’re using fresh or frozen spinach, ensure that it’s well-incorporated into the stew. Cook for an additional 5-10 minutes, allowing the spinach to soften and blend into the rich sauce. Taste and adjust seasoning if needed.
Step 7: Serve
Once the stew is ready, serve your Efo Riro with a side of rice, fufu, or pounded yam. It’s also delicious with some soft, fluffy plantains or boiled yam. The combination of hearty meats, tender fish, and fresh spinach will be sure to satisfy your taste buds.
Tips and Variations
- Meat and Fish Variety: You can use a mix of different meats and fish to add variety to your Efo Riro. Some people add dried fish, goat meat, or even cow tripe for additional texture and flavor.
- Spice Level: If you prefer a milder stew, reduce the number of scotch bonnet peppers or omit them altogether. For extra heat, you can add more peppers.
- Vegetarian Option: For a vegetarian version, you can skip the meats and fish, and use a variety of mushrooms for an umami-packed alternative.
Why You’ll Love Efo Riro
Efo Riro is a dish that combines rich Nigerian tradition with wholesome ingredients. It offers a perfect balance of protein, vegetables, and spices, making it both satisfying and nourishing. Whether you’re a fan of traditional Nigerian stews or exploring new cuisines, this spinach stew will quickly become one of your favorites.
Enjoy the burst of flavors with every spoonful, and let the vibrant colors and textures transport you to the heart of Nigerian cooking. Perfect for family gatherings or a cozy dinner, this recipe will leave everyone asking for seconds!
Related Recipes:
- Nigerian Jollof Rice
- Pounded Yam with Egusi Soup
- Afang Soup (Nigerian Vegetable Soup)
