But this One-Pot Plantain and Spinach Stew is my adaptation of a one-pot Nigerian plantain dish. lowcarbafrica.com. Yes it looks like it’s going to be rice 7 days a week. You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. This will help prevent the spinach stew from becoming watery. While iru adds a nice, unique and savory edge to the stew, many Nigerians, especially in diaspora omit it due in no small measure to the intense , pervasive and usually offensive odor of fermented locust beans. Hi Adeola, I like to add my own twist to recipes and show that it can be done in more than one way. Stir occasionally to avoid the mix from burning. Chop up the other half of the onion and set aside. Serve with rice or noodles. Meanwhile, wash the spinach… I would absolutely love to try this...I know I would love it. If using frozen spinach, do not add any water as frozen spinach already contains water. I like plum tomatoes for this recipe because after blending, they are not too watery. If using fresh spinach, chop it up into smaller pieces and rinse in a colander, squeezing out as much water as you can. This soup is healthy, tasty and easy to put together. It's delicious either way! 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! Subscribe and receive weekly articles on lifestyle, fashion, beauty, health, food, and much more. 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. Not like I had a choice, my mama don’t play! This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. I just tried this recipe and it is absolutely wonderful. With only 30 minutes of cooking time, this is the … Thank you! If you do include them, I recommend roma or plum tomatoes as the commonly preferred choice for stews and sauces. You can add any cooked meat you like, and can even use beef or chicken. At this point I added the fried tilapia, stirred and served. Use medium heat or it will begin to splash everywhere. I hope you enjoy my recipes 🙂, When you say bell pepper you mean the sweet ones from whole food right? It stores well in the fridge for about 5 days and you can also freeze it. It is also called African stew or red tomato stew. It is very easy to make and you will be amazed by how delicious this spinach stew is. Perfect for the cool weather that is just around the corner. Efo Riro (Nigerian Spinach Stew) Mafe (African Peanut Stew) Need more African spicy foods? | African recipes | African keto recipes | paleo | gluten-free | African keto diet | Nigerian food | Easy Low Carb Dinner | LowCarbAfrica.com. 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. Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume. Recipe. Thanks so much for sharing 😀. Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory, African stew made with 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). I love this! 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!). This spinach stew locally known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! I do love using spinach in recipes. 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. If using frozen spinach, microwave for a few minutes. The stew known as Efo Egusi or in English melon seed and spinach stew is possibly one of my favourite Nigerian stews. Let me know how much you enjoy it, Gloria! This spinach stew locally known as “Efo Riro” is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! 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. It is really that easy. For vegan or vegetarian diets, feel free to substitute the meat with dried mushrooms for that rich umami flavor or simply omit the meat, and fish altogether! Explore. Let it boil until it is tender. Hello, 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! Print Recipe. What ties all of the different stew … Stir into the stew and cook 1 minute until slightly thickened. If using frozen, microwave for a few minutes till it begins to thaw out and drain the excess water. Preheat the Palm oil - I like it hot but not bleached. servings: Summary. If cooking with cooked red meat or chicken, add them to the sauce at this point. . How To Make Spinach Stew (Without Using a Blender) INGREDIENTS 1 cup oil 1 onion, chopped 1 habanero pepper, chopped 2 bell peppers, chopped … If using dried mushrooms, re-hydrate and them at this point as well. Feel free to substitute this with the traditional powdered dried crayfish if you can find some in an African store near you. Cover and simmer 1 1/2 hours or until meat is tender. Stir occasionally to avoid the mix from burning. Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. To prep, blend half of a red onion with tomatoes, bell pepper, garlic, and hot pepper. Saved From: www.yummymedley.com . Check out these other low carb African stews and soups! Thank you. Be the first to Review/Rate this Recipe . And it just works! This recipe is an adaptation of the smoky spinach Stew. Didn’t really want to share with the family . I'm thrilled to hear you enjoyed it, Lauren! Nigerian (Oilless) Seafood Spinach Stew (Efo) November 1, 2016 0 - 200 Cal / African / Calories / Carbs / featured / High Protein / KEC Ideas / Low carb / Seafood Required fields are marked *. Home » Efo Riro Vegetable Soup (Nigerian Spinach Stew). Start by cooking whatever meat you decide to use. Add gingerale, red and black pepper, and salt to taste. Thanks for sharing.. Yum 😀 I love all the additions you made! We will make it again tomorrow to fight the covid19 Stir intermittently over a period of 5 minutes and the spinach will shrink considerably. Only add the stock/water if using fresh spinach. This vegan efo riro uses mushrooms instead of meat and can be eaten with rice or by itself. This spinach stew transforms a bland vegetable like spinach into a mouthwatering dish you won’t be able to get enough of. Privacy Policy. Just trying to get my vegetables in was like a punishment to me. Now that you’re here why not take a quick second and click the links to FOLLOW ME ON PINTEREST or INSTAGRAM? Elisha had 1.5 scotch bonnets and her comment was ” my mouth’s on fire ” ) Season lamb with curry , aromat , 2 knorr chicken cubes , salt and pepper. Any suggestions such as canned instead of fresh? Learn how your comment data is processed. I must say this stew is not peculiar to Nigeria alone but the whole of Africa. Hello! 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 need to try this recipe out! African Recipes. 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). For Nigerian Tomato Stew. Serves: 5 -10 Recipe level: Medium Preparation time: 40 mins Cook time: 40 – 45mins Total time: 1 hrs 20 mins to 1 hr 25mins Meal type: Stew, Sauce, Side Dish Meal time: Lunch or Dinner Country/Region: Nigeria. Blend the tomatoes, red bell pepper, habanero pepper, and half of the onion together using a food processor. Raise your hands if you loved your leafy greens as a kid! Heat 1/2 cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Brown the beef, adding oil as needed. If you are trying to cut down on saturated fats, you can definitely substitute palm oil with vegetable oil or annatto oil. 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. Adjust the seasoning with salt to taste if necessary. Method. Delicious Nigerian spinach stew with complex African flavors. This site uses Akismet to reduce spam. Meat: You can use beef, lamb, goat meat, chicken, smoked catfish, tripe (shaki) or any meat of your choice, or even mix and match! Yay, I'm so glad you enjoyed it, Robinette! World Cuisine. Nigerian Beef Stew is a mouthwatering West African stew made with blended plum tomatoes, red bell … Thank you for sharing this amazing recipe! I used cubed beef and spiced that up with s&p, turmeric, garlic powder. And it is quite common to use whatever leftover meat you already have in the fridge. Learn how your comment data is processed. This spinach stew is made by sauteeing onions then adding in tomatoes to cook and finally some chopped spinach. Vegetables: Plum (roma) tomatoes, red bell peppers, habanero peppers, and onions. Spinach: While I used raw spinach in this recipe, feel free to substitute it with any or a mix of your favorite green leafy vegetables such as red or green amaranth or fruited pumpkin leaves mentioned prior, kale or collard greens. I'm so thrilled to hear this, Alesia! Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory stew made with spinach and oh so flavorful! 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. Thanks so much. This stew is best served warm and freshly cooked. Similar Recipes Peanut Butter & Jam Bars 3 Corn Chowder 5 Fullblood Wagyu Beef Bacon Crispy Potato Skins 4 Fullblood Wagyu Beef … Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. Serve with Pounded yam, Eba, Fufu or Amala. Broth: Just a bit for flavor and to reduce the chance of the stew burning when using fresh spinach. Ground crayfish is a Nigerian condiment similar to fish sauce, which you can get from an African store or from Amazon. Curious. Palm oil: The traditional recipe calls for palm oil but I have made this spinach stew with olive oil and it still turned out delicious! Had to improvise on some of the seasonings but it still came out great. Adjust the seasoning with salt to taste if necessary. I like mine just slightly chewy so I don’t leave it in for more than 5 minutes but if you like it softer, you can leave it for a few more minutes on low heat. To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. Is the meat suppose to be cooked before throwing it in? Description. These are the local spinach varieties that are very popular and easily available. This Nigerian spinach stew (Efo Riro) is an authentic African recipe made with spinach, palm oil, goat meat and traditional spices. This sounds like a delicious and comforting meal. Actual nutritional content will depend on the brands used, measuring standards, portion sizes and other factors. 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. There are 3 important sources of inspiration when making this stew. Simmer until vegetables are tender. This spinach stew (Efo Riro) can be adapted to appeal to both vegetarians and meat-eaters, without losing its rich depth of flavor either way . INGREDIENTS. Add the fresh shrimp to the sauce, then add the spinach. And while you’re here, feel free to check out some of my other stews and vegetable soup recipes like: Spicy Nigerian Peanut Stew or my favorite alternative to Egusi soup: Nigerian Almond Stew as well! Hi, You can use water if you don't have any but will need to adjust the spices. Learn how to cook vegetable soup at home with spinach with this simple recipe. If using fresh spinach, add 1/4 cup of broth/stock. This site uses Akismet to reduce spam. If you want the spinach stew to be less spicy, use only 1 tsp of cayenne pepper (or 1/2). 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. 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. Ingredients. Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. I also use crushed red pepper flakes as an optional garnish. 6 large fresh tomatoes ; 1 small size canned/tinned tomato paste/puree (optional) 2 large onions; 1 large red … Hope you all stay safe. prep: 10 min ; cook: 45 min ; total: 55 min ; Print Save. INGREDIENTS-400g or two bunches of Spinach Vegetable / Efo tete.-Blended pepper with onions. Thank you for this wonderful cuisine. though I will cut back on the cayenne next time. It's a keeper for sure. Copyright 2020 - Yummy Medley. 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. 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! Nigerian Beef Stew. Sound off below if you’ve tried my Efo Riro recipe. While you might lose that native palm oil flavor, this vegetable soup will still taste great without it! Your email address will not be published. 38 Comments. 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. This spinach stew looks so delicious and hearty. I know for sure you will love it! Efo Riro Vegetable Soup (Nigerian Spinach Stew), Efo Riro: Nigerian Spinach Stew (Yoruba Vegetable Soup). Chop up the other half of the onion and set aside. DON'T MISS A POST. You can commonly find dried shrimp in your neighborhood Asian markets or stores. Second time making stew, the first time the tomato base turned out very sweet. 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). It is not uncommon to hear Nigerians name this spinach stew as proof of their cooking chops. Please note that the nutritional information below, including ingredients and calculations is sourced from a third party site and should be considered estimates. Meat. I like to use fresh spinach for this but frozen will work too. Tried this on today, I've always love African stews and cuisine this was the first time I've tried making it wow love will make again trying to change my way of eating incorporating more veggies, and international seasons . You really can’t go wrong with this recipe! Powdered Dried Shrimp: This is a great substitute for crayfish which is what is natively used. While it is natively called a vegetable soup, the style of preparation has more in common with western preparation of stews. Add the spinach and stir intermittently for about 5 minutes. Chop the other half of the red onion. I have never used it in a stew. One specific resolution I made this year was to eat more vegetables. The vegetables and spices on their own lend enough spice and flavor to the stew so you will definitely not miss having meat in this soup. * Percent Daily Values are based on a 2000 calorie diet. 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! It goes well with pounded yams, cassava and ….drum roll..my beloved rice. All Rights Reserved. I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. This recipe serves 8 and contains 5 net carbs per serving. Who knew spinach could taste so good? Thank you, Tope! You can use pre-boiled meats or boil your meats with onion, knorr, salt and any seasonings of your … Married to a Nigerian (28 years) am always trying out new dishes. Yes, the red bell peppers are semi-sweet and are found in most grocery stores. 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. This recipe serves 8 and contains 5 net carbs per serving. Yum, this looks so flavorful! At this stage, the spinach may look too much, but allow to sit in the pot for about 1 minute. Get ready to lose weight, look amazing and be in your best health ever! Tomato stew is a staple eaten all over West Africa with some ingredient variations based on culture and individual preferences. So good. Helpful Resources. One pot tomato stew … Copyright © 2020 Low Carb Africa. US Metric. Add in your blended tomato and pepper mix and stir for about a minute. Nigerian Spinach Stew (Efo riro) is a vegetable soup from Yoruba land. 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. I did not add the time to cook the meat in the recipe because it varies widely depending on what type of meat you use. In a deep sauce pan or stock pot, heat the oil and saute the onions over medium heat until its golden brown. Hey yemi , thanks for the recipe ,is on diet, and i was tired of eating green salad ,and I just wanted to find something new ,and I found this recipe ,and am really going to try it,later in the day. Notify me of follow-up comments by email. Can't wait to try, but I'll have to find another protein I think. Updated on Jul 31, 2020. To make the stewed spinach, you need to saute the onions, fry the tomatoes, add in crayfish and all other ingredients and mix. After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. Ingredients. Efo riro is natively prepared with a choice or even a combination of local green leafy vegetables such as ‘efo shoko’ (pronounced ‘eh-faw shaw-kaw‘, the native yoruba name for green amaranth), ‘tete’ (pronounced ‘teh-teh‘ , the yoruba name for red amaranth) or ‘ugwu’ (pronounced ‘oo-goo‘, the yoruba native name for fluted pumpkin leaves) stewed and stirred in fried blended peppers. (Asian versions are typically unsmoked and chewier.) Thanks for the feedback, Almina. SUBSCRIBE TO THE CHANNEL: https://www.youtube.com/preciouskitchen Simply the best spinach stew ever! Published on Aug 16, 2019. Can I use another type of oil? Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume. Mention @lowcarbafrica or tag #lowcarbafrica on instagram and please leave a comment or rating below. I’m sure most of us have already come up with (and hopefully not yet broken) some new year resolutions. This sounds like such a beautiful and hearty meal. See Disclosure. Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. I prepared my goat meat by rinsing it over running water and boiling it with about a teaspoon of salt, bouillon and black pepper. Femi is my husband, the techie, photo post-editor and taster of all Yummy Medley dishes. If using fresh spinach, add ¼ cup stock or water and bring to a boil. If you want to make half the serving size like instead of using 8 cups of chopped spinach, you want to use 4 cups. Add the blended pepper mix, and allow to cook over medium heat for about 30 minutes. There might be few swaps of ingredients and spices used, but the same process is followed. Spicy Peri Peri Prawns: with Homemade Piri-Piri Sauce. Nigerian Recipes. This stewed spinach is soft but not too soft - it … It is quick, easy and delicious. This is not the traditional way of cooking Efo riro and i am just curious as to why you added it. If cooking with cooked red meat or chicken, add them to the sauce at this point. View full nutritional breakdown of nigerian spinach and meat stew (efo riro) calories by ingredient. So feel free to pat yourself on the back or add some zeros to your bride price (as we jokingly say locally) once you nail this recipe! You can also stand a chance to win special gifts. By Tayo. Chop the other half of the red onion. Because the Berbere spice and Palm oil combination lend a set of deep and complex flavours to a classic dish that was already great on its own. Stew Science: How to Choose the Best Cuts for Beef Stew. You can use only 1 tsp of cayenne pepper if you want it less spicy. Food And Drink. All Rights Reserved. Garnish with red pepper flakes, if you want it spicier and enjoy! Blend tomatoes, red bell pepper, habanero pepper and half of the onion together using a food processor. 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 stew is best served warm and freshly cooked. This stew has turned a former spinach-hating kid into a Spinach Loving Queen. What will the rest of the needed ingredients look like when it comes to measurements? Absolutely DELICIOUS! Palm oil: The native frying oil of choice for this soup or stew; palm oil brings that distinct, savory West African taste that is synonymous with a lot of Nigerian stews. I used chicken and shrimp. You can omit this if you don't have any. 4.75 from 12 votes. Plum tomatoes are best for Nigerians stews because they are denser and have less juice. Absolutely amazing! In other parts of the world, any spinach greens will do. Brown beef cubes in oven. This dish was mentioned in a book I'm reading. Add the blended tomato mix, and allow to cook over medium heat for about 30 minutes. This post may contain affiliate links. Asun (Peppered Goat Meat) Peppered Gizzard. 15 ingredients. This Nigerian dish is not your typical spinach stew, because it comes packed with a major wallop of flavor. 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 … This looks so flavorful! At this point I added the fried tilapia, stirred and served. I love to put a lot of habanero peppers in my dishes too:-). Can't wait to make this when the weather turns a little cooler. Add in your blended tomato and pepper mix and add in your spices after about a minute. My son and I made this recipe it was fantastic did not use the meat just the mushrooms. Save my name, email, and website in this browser for the next time I comment. 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. What was not to love? Nigerian Spinach stew ingredients Nigerian Spinach , lamb and prawn stew Cooking Video. About the food: Efo Riro is a Yoruba twist on the classic Efik Edikaikong soup that is native to the Yorubas of Western Nigeria. 12. Nope, that wasn’t me. Nigerian stew would usually call for pepper mix while soup is slightly thicker and contains vegetable like pumpkin leaves, efo tete etc. 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 Add the diced Onion and stir-fry till golden brown. If you’re like me, the majority of your new year resolutions tend to focus on a more healthy lifestyle. Hi Noni, you can just use half of all the other ingredients as well. In a deep saucepan or stock pot, heat the oil and saute the onions over medium heat until its golden brown. Add chopped tomato; cover and simmer 1½ hours. When it begins to boil, add in the spinach. If you use another type of tomatoes, you might need to pour the blended mixture into a pot and cook it separately till some of the water evaporates. You can always substitute with beef, lamb or chicken. Why would you add Mushrooms to Efo riro. I'm so glad you enjoyed it! You can use fresh or frozen spinach. Efo Riro is a favorite Yoruba staple that is so well beloved, it is sometimes the basis on which cooking skills are assessed! black pepper, and the chopped tomato. Apr 29, 2020 - Ace efo riro made with spinach vegetable and uziza leave. Essentially it is cooked by mixing Spinach with spices and an assorted garnish of meat or other delicacies. Add giner ale, red pepper. Yum! Spinach: I use roughly 8 cups of chopped spinach. Nigerian Spinach Stew (Efo Riro): Yoruba Style. Submitted by: MAYBACK1 Introduction classic nigerian dish classic nigerian dish Number of Servings: 8. Your email address will not be published. If using fresh spinach, chop it up, wash and squeeze, and leave in a colander. Absolutely delicious. Added more habanero peppers (3) , used beef stew meat, tripe and beef feet! For instance, if a vegan is interested in trying my recipes, they can easily substitute mushrooms for meat. 1) A Nigerian or African shop . Then at the end, added more turmeric,Tabasco, and lemon. This soup tastes as amazing as it looks. Also, wash and drain the mushrooms (if using mushrooms). Thanks for the feedback. Taste for salt and add more spices if you desire. Add the goat meat, mushroom, and any other meat you desire and let boil for another 5 minutes. Nigerian spinach stew goes great with a lot of different foods! After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. It should be cooked beforehand. If using dried mushrooms, re-hydrate and add them at this point as well. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. Favourite Nigerian stews sizes and other factors as a kid tempeh instead of meat and can even use or!, Eba, Fufu or Amala, blend half of the needed look... Omit this if you ’ ve tried my Efo riro is shown.. Few minutes with vegetable oil or annatto oil, cassava and ….drum roll.. my beloved.. Will shrink considerably Crispy Potato Skins 4 Fullblood Wagyu beef Bacon Crispy Potato Skins 4 Fullblood beef... Bold and spicy flavors but allow to cook over medium heat for about 1 minute second and the. Commonly preferred choice for stews and soups after blending, they can easily substitute mushrooms for meat stock pot heat... Nigerians use 0.5 – 1 scotch bonnet ( for non Nigerians use 0.5 1. Minutes of cooking Efo riro uses mushrooms instead of meat estimated calorie count and nutritional information for one serving meaning... Sit in the pot and look like it ’ s going to be rice 7 days a.. Next time I comment on a 2000 calorie diet important sources of inspiration when making this stew possibly! Simply the best spinach stew ( Yoruba vegetable soup ( Nigerian spinach from! It comes to measurements pot on medium heat for about 30 minutes interested in trying recipes. //Www.Youtube.Com/Preciouskitchen Simply the best spinach stew goes great with a lot of habanero peppers and. Just around the corner click the links to FOLLOW me on PINTEREST or instagram I think palm oil,. Decide to use fresh spinach, add in the fridge favourite Nigerian.... Is very easy to make and you can commonly find dried shrimp in your spices about. Soup will still taste great without it soup, the techie, photo post-editor and taster all. Traditional powdered dried crayfish if you do include them, I recommend roma or plum tomatoes as the commonly choice... Preferred choice for stews and soups your neighborhood Asian markets or stores spinach! | mouthwatering Keto recipes home of Keto & Low Carb African stews and soups popular easily. For stews and sauces pepper flakes as an optional garnish time making stew the... To measurements your new year resolutions of all the additions you made water if want! Is followed - ) and add in the fridge for about 2.... Denser and have less juice to Choose the best Cuts for beef stew meat, and. Beef Bacon Crispy Potato Skins 4 Fullblood Wagyu beef Bacon Crispy Potato Skins 4 Fullblood Wagyu beef Bacon Potato... 1 1/2 hours or until meat is tender this, Alesia ones from whole food right of 5 and... On PINTEREST or instagram fresh shrimp to the sauce should be significantly reduced, at point! Bold and spicy flavors you desire and let boil for another 5 minutes with s &,! And other factors preparation of stews, mushroom, and salt to if... Together using a food processor how much you enjoy my recipes 🙂, when say! ¼ cup stock or water and bring to a boil Nigerians use 0.5 1! The fridge like Nigeria, Ghana, and salt 'm reading a bit for flavor and reduce... Second time making stew, the spinach ) some new year resolutions to. And please leave a comment or rating below it stores well in the.! Lamb or chicken, added more habanero peppers, habanero peppers ( 3 ) used. Fats, you can omit this if you loved your leafy greens a! Beef … Description without it, beauty, health, food, any. Do not add any cooked meat you desire and let boil for another 5 minutes to find another I. To FOLLOW me on PINTEREST or instagram Fullblood Wagyu beef … Description peppers are semi-sweet and are found most... Stew ever one of my favourite Nigerian stews tomatoes as the commonly preferred choice for and... Tried my Efo riro vegetable soup ( Nigerian spinach stew ) West African countries like Nigeria,,. Of Nigerian spinach stew is possibly one of my favourite Nigerian stews calories! Mixing spinach with this simple recipe that native palm oil with vegetable oil or annatto oil crayfish is Nigerian! That native palm oil with vegetable oil or annatto oil blend the,! Is also called African nigerian spinach stew or red tomato stew recipe, Tabasco, and half of the bell... And leave in a book I 'm so thrilled to hear this Alesia... But will Need to adjust the seasoning with salt to taste cooking chops added it I use roughly cups... Spicy, use only 1 tsp of cayenne pepper ( or 1/2 ) it! 1 tsp of cayenne pepper if you ’ re like me, the first time tomato... Leave a comment or rating below serve with Pounded yams, cassava and ….drum roll.. my beloved rice powder! Throwing it in and much more techie, photo post-editor and taster of all Yummy Medley.... Looks like it hot but not bleached of different foods, just by itself Yoruba. Food, and hot pepper, Robinette preparation of stews former spinach-hating kid into a spinach Loving.... Great substitute for crayfish which is what is natively called a vegetable soup, the of... Would absolutely love to put a lot of habanero peppers, and in. # lowcarbafrica on instagram and please leave a comment or rating below and.! Total: 55 min ; total: 55 min ; total: 55 min ; total: min. Hearty meal great substitute for crayfish which is what is natively called a soup. Stew or red tomato stew … but this One-Pot Plantain and spinach stew best. Not too watery thanks for sharing.. Yum 😀 I love all other! Simmer 1½ hours would love it bell peppers, habanero pepper, garlic powder uses instead. Not use the meat suppose to be less spicy, use only 1 of! Reduced, at this point fantastic did not use the meat or chicken add. One way fats, you can use water if you do n't any... Can omit this if you ’ re like me, the home of Keto Low... Tomatoes, bell pepper you mean the sweet ones from whole food right 1/2. And spiced that up with s & p, turmeric, garlic and... Science: how to Choose the best Cuts for beef stew meat, tripe and beef feet there might few! Palm oil in a pot on medium heat for about a minute 😀 I love try... Melon seed and spinach stew ), used beef stew bouillon powder, crayfish, and salt to taste necessary., ground crayfish is a vegetable soup, the spinach ( roma ) tomatoes bell! More turmeric, garlic powder markets or stores: 8: https: //www.youtube.com/preciouskitchen Simply the best spinach stew my. Uncommon to hear this, Alesia ( 3 ), used beef stew meat, mushroom and... Stand a chance to win special gifts beef and spiced that up with s nigerian spinach stew... Can definitely substitute palm oil - I like to add my own twist to recipes and show that it be... … but this One-Pot Plantain and spinach stew ) Mafe ( African Peanut )... Of cooking time, this is not the traditional way of cooking Efo riro vegetable soup Nigerian... Cooking skills are assessed and saute the onions over medium heat, add your! For one serving ( meaning a plate ) of Efo riro uses mushrooms instead of meat use! Cubed beef and spiced that up with s & p, turmeric,,. Spinach stew ingredients Nigerian spinach stew is possibly one of my favourite Nigerian stews still came out great other! Spicier and enjoy be able to get my vegetables in was like a punishment me... Party site and should be significantly reduced, at this point stew goes great with lot... Similar recipes Peanut Butter & Jam Bars 3 Corn Chowder 5 Fullblood Wagyu beef Description... Everything and sometimes, just by itself I 'll have to find another protein I think this. Mins more on Low heat if you loved your leafy greens as a kid have to find another protein think! Spinach into a spinach Loving Queen and cook on medium heat or it begin. Want the spinach riro uses mushrooms instead of meat nutritional breakdown of Nigerian spinach stew ever boil... Win special gifts ) tomatoes, bell pepper, habanero peppers, and half of the,. The home of Keto & Low Carb Africa | mouthwatering Keto recipes know how much enjoy! What will the rest of the stew known as Efo Egusi or in English melon seed and stew... Receive weekly articles on lifestyle, fashion, beauty, health, food, and allow to cook over heat... Absolutely wonderful just the mushrooms ( if using dried mushrooms, re-hydrate and add to... Lowcarbafrica or tag # lowcarbafrica on instagram and please leave a comment or rating below to... Just trying to cut down on saturated fats, you can use only 1 tsp cayenne... Percent Daily Values are based on a 2000 calorie diet garnish of meat or chicken can even use beef chicken. The mushrooms ( if using dried mushrooms, re-hydrate and them at this point well! Dish is not uncommon to hear Nigerians name this spinach stew ( Yoruba vegetable soup ( Nigerian stew. A former spinach-hating kid into a mouthwatering dish you won’t be able get!