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Blend the tomatoes, red bell pepper, habanero pepper, and half of the onion together using a food processor. While you might lose that native palm oil flavor, this vegetable soup will still taste great without it! 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! For Nigerian Tomato Stew. If cooking with cooked red meat or chicken, add them to the sauce at this point. Stew Science: How to Choose the Best Cuts for Beef Stew. Home » Efo Riro Vegetable Soup (Nigerian Spinach Stew). Thank you for sharing this amazing recipe! Hi, Adjust the seasoning with salt to taste if necessary. This recipe serves 8 and contains 5 net carbs per serving. Chop the other half of the red onion. It will most likely fill the pot and look like it might spill over but it wouldn’t. Privacy Policy. 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! Thanks for the feedback. Required fields are marked *. Thanks for sharing.. Yum 😀 I love all the additions you made! Recipe by Low Carb Africa | Mouthwatering Keto Recipes. Start by cooking whatever meat you decide to use. This soup is healthy, tasty and easy to put together. You can add any cooked meat you like, and can even use beef or chicken. Now that you’re here why not take a quick second and click the links to FOLLOW ME ON PINTEREST or INSTAGRAM? It is not uncommon to hear Nigerians name this spinach stew as proof of their cooking chops. Yay, I'm so glad you enjoyed it, Robinette! Just trying to get my vegetables in was like a punishment to me. Nigerian (Oilless) Seafood Spinach Stew (Efo) November 1, 2016 0 - 200 Cal / African / Calories / Carbs / featured / High Protein / KEC Ideas / Low carb / Seafood One specific resolution I made this year was to eat more vegetables. Your email address will not be published. I also use crushed red pepper flakes as an optional garnish. It is also called African stew or red tomato stew. Ingredients. You will eat it with everything and sometimes,  just by itself. At this stage, the spinach may look too much, but allow to sit in the pot for about 1 minute. In a deep sauce pan or stock pot, heat the oil and saute the onions over medium heat until its golden brown. All Rights Reserved. Brown beef cubes in oven. Nigerian Spinach Stew (Efo Riro): Yoruba Style. It goes well with pounded yams, cassava and ….drum roll..my beloved rice. I prepared my goat meat by rinsing it over running water and boiling it with about a teaspoon of salt, bouillon and black pepper. 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!). Hello, Powdered Dried Shrimp: This is a great substitute for crayfish which is what is natively used. Actual nutritional content will depend on the brands used, measuring standards, portion sizes and other factors. Helpful Resources. 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. lowcarbafrica.com. (Asian versions are typically unsmoked and chewier.) This stew is best served warm and freshly cooked. For a vegan option, you can leave out the meat or use mushrooms. INGREDIENTS. This spinach stew is made by sauteeing onions then adding in tomatoes to cook and finally some chopped spinach. For instance, if a vegan is interested in trying my recipes, they can easily substitute mushrooms for meat. Adjust the seasoning with salt to taste if necessary. 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. Add the goat meat and mushrooms and any other meat of choice and let it cook for another 5 minutes so it can soak up the flavors. I love this! Broth: Just a bit for flavor and to reduce the chance of the stew burning when using fresh spinach. Thank you. Published on Aug 16, 2019. Didn’t really want to share with the family . Yum! And it is quite common to use whatever leftover meat you already have in the fridge. Feel free to substitute this with the traditional powdered dried crayfish if you can find some in an African store near you. It can be cooked to … Get ready to lose weight, look amazing and be in your best health ever! If you want the spinach stew to be less spicy, use only 1 tsp of cayenne pepper (or 1/2). If using dried mushrooms, re-hydrate and them at this point as well. This stew has turned a former spinach-hating kid into a Spinach Loving Queen. I like plum tomatoes for this recipe because after blending, they are not too watery. But this One-Pot Plantain and Spinach Stew is my adaptation of a one-pot Nigerian plantain dish. To prep, blend half of a red onion with tomatoes, bell pepper, garlic, and hot pepper. Added more habanero peppers (3) , used beef stew meat, tripe and beef feet! Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. Updated on Jul 31, 2020. 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. Then at the end, added more turmeric,Tabasco, and lemon. 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! It should be cooked beforehand. Thank you for this wonderful cuisine. I have never used it in a stew. If using fresh spinach, chop it up into smaller pieces and rinse in a colander, squeezing out as much water as you can. Had to improvise on some of the seasonings but it still came out great. Is the meat suppose to be cooked before throwing it in? Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory stew made with spinach and oh so flavorful! 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). Vegetables: Plum (roma) tomatoes, red bell peppers, habanero peppers, and onions. After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Food And Drink. Add chopped tomato; cover and simmer 1½ hours. Yes it looks like it’s going to be rice 7 days a week. I like to use fresh spinach for this but frozen will work too. 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! This stew is best served warm and freshly cooked. I used cubed beef and spiced that up with s&p, turmeric, garlic powder. Yum, this looks so flavorful! These are the local spinach varieties that are very popular and easily available. Let me know how much you enjoy it, Gloria! Hope you all stay safe. This Nigerian spinach stew (Efo Riro) is an authentic African recipe made with spinach, palm oil, goat meat and traditional spices. Blend tomatoes, red bell pepper, habanero pepper and half of the onion together using a food processor. Learn how your comment data is processed. This site uses Akismet to reduce spam. I'm thrilled to hear you enjoyed it, Lauren! Will be making this on a regular basis. Learn how your comment data is processed. This spinach stew looks so delicious and hearty. 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. Leave it in the colander while you start cooking so that the excess water will drain out. Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. I'm so glad you enjoyed it! There might be few swaps of ingredients and spices used, but the same process is followed. Who knew spinach could taste so good? To make the stewed spinach, you need to saute the onions, fry the tomatoes, add in crayfish and all other ingredients and mix. 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. Stir into the stew and cook 1 minute until slightly thickened. The stew known as Efo Egusi or in English melon seed and spinach stew is possibly one of my favourite Nigerian stews. If cooking with cooked red meat or chicken, add them to the sauce at this point. Spinach: I use roughly 8 cups of chopped spinach. 38 Comments. What was not to love? 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. I used chicken and shrimp. Add in your blended tomato and pepper mix and stir for about a minute. If using dried mushrooms, re-hydrate and add them at this point as well. This dish was mentioned in a book I'm reading. After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. Plum tomatoes are best for Nigerians stews because they are denser and have less juice. Save my name, email, and website in this browser for the next time I comment. Taste for salt and add more spices if you desire. Apr 29, 2020 - Ace efo riro made with spinach vegetable and uziza leave. Tomatoes: While a feature of this dish, tomatoes can easily be removed from the recipe if for you don’t prefer them. View full nutritional breakdown of nigerian spinach and meat stew (efo riro) calories by ingredient. black pepper, and the chopped tomato. To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. This soup tastes as amazing as it looks. Efo Riro (Nigerian Spinach Stew) Mafe (African Peanut Stew) Need more African spicy foods? Add the fresh shrimp to the sauce, then add the spinach. Your email address will not be published. This site uses Akismet to reduce spam. 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. Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. While it is natively called a vegetable soup, the style of preparation has more in common with western preparation of stews. Stir occasionally to avoid the mix from burning. When it begins to boil, add in the spinach. 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! Ground crayfish is a Nigerian condiment similar to fish sauce, which you can get from an African store or from Amazon. servings: Summary. 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. 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. 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! At this point I added the fried tilapia, stirred and served. Add the blended pepper mix, and allow to cook over medium heat for about 30 minutes. Preheat the Palm oil - I like it hot but not bleached. I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. This is not the traditional way of cooking Efo riro and i am just curious as to why you added it. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. See Disclosure. 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). Use medium heat or it will begin to splash everywhere. Meat: You can use beef, lamb, goat meat, chicken, smoked catfish, tripe (shaki) or any meat of your choice, or even mix and match! There are 3 important sources of inspiration when making this stew. This looks so flavorful! 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. Can I use another type of oil? Serve with rice or noodles. Garnish with red pepper flakes, if you want it spicier and enjoy! Heat 1/2 cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. You can use water if you don't have any but will need to adjust the spices. 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. What ties all of the different stew … Copyright 2020 - Yummy Medley. All Rights Reserved. Also, wash and drain the mushrooms (if using mushrooms). prep: 10 min ; cook: 45 min ; total: 55 min ; Print Save. Efo Riro is a favorite Yoruba staple that is so well beloved, it is sometimes the basis on which cooking skills are assessed! Hi Noni, you can just use half of all the other ingredients as well. 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. Any suggestions such as canned instead of fresh? I do love using spinach in recipes. Nigerian Beef Stew is a mouthwatering West African stew made with blended plum tomatoes, red bell … Sound off below if you’ve tried my Efo Riro recipe. I need to try this recipe out! At this point I added the fried tilapia, stirred and served. Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. Explore. Thanks for the feedback, Almina. One pot tomato stew … This post may contain affiliate links. While locally prepared with a variety of meats or seafood, this vegetable soup can be adapted to appeal to both vegetarians and meat eaters, without losing its rich depth of flavor either way. Married to a Nigerian (28 years) am always trying out new dishes. This sounds like a delicious and comforting meal. Stir occasionally to avoid the mix from burning. How To Make Spinach Stew (Without Using a Blender) INGREDIENTS 1 cup oil 1 onion, chopped 1 habanero pepper, chopped 2 bell peppers, chopped … Thank you, Tope! This will help prevent the spinach stew from becoming watery. Subscribe and receive weekly articles on lifestyle, fashion, beauty, health, food, and much more. Let it boil until it is tender. I must say this stew is not peculiar to Nigeria alone but the whole of Africa. Add onion rings, tomato, spinach. 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. 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 . Raise your hands if you loved your leafy greens as a kid! I know for sure you will love it! Add the blended tomato mix, and allow to cook over medium heat for about 30 minutes. Second time making stew, the first time the tomato base turned out very sweet. Absolutely delicious. I'm so thrilled to hear this, Alesia! 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. You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume. In a deep saucepan or stock pot, heat the oil and saute the onions over medium heat until its golden brown. By Tayo. US Metric. You can use fresh or frozen spinach. Add giner ale, red pepper. If using frozen, microwave for a few minutes till it begins to thaw out and drain the excess water. I love to put a lot of habanero peppers in my dishes too:-). 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. 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. Submitted by: MAYBACK1 Introduction classic nigerian dish classic nigerian dish Number of Servings: 8. Essentially it is cooked by mixing Spinach with spices and an assorted garnish of meat or other delicacies. 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! Or raw? Nigerian stew would usually call for pepper mix while soup is slightly thicker and contains vegetable like pumpkin leaves, efo tete etc. ¼ cup oil 2 lbs cubed stewing beef 12 oz ginger ale crushed red pepper black pepper salt 1 tomato, chopped 10 oz fresh (or frozen) spinach 4 medium onions 2 whole tomatoes 2 tsp cornstarch Heat 2 tablespoons oil in heavy saucepan. Chop up the other half of the onion and set aside. My son and I made this recipe it was fantastic did not use the meat just the mushrooms. Similar Recipes Peanut Butter & Jam Bars 3 Corn Chowder 5 Fullblood Wagyu Beef Bacon Crispy Potato Skins 4 Fullblood Wagyu Beef … It is really that easy. Learn how to cook vegetable soup at home with spinach with this simple recipe. If using frozen spinach, microwave for a few minutes. Notify me of follow-up comments by email. INGREDIENTS-400g or two bunches of Spinach Vegetable / Efo tete.-Blended pepper with onions. 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. Brown the beef, adding oil as needed. 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. If using fresh spinach, add 1/4 cup of broth/stock. 4.75 from 12 votes. Meat. If you do include them, I recommend roma or plum tomatoes as the commonly preferred choice for stews and sauces. You really can’t go wrong with this recipe! 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. It is quick, easy and delicious. 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! 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. Print Recipe. It stores well in the fridge for about 5 days and you can also freeze it. I haven't got palm oil. You can also stand a chance to win special gifts. If using frozen spinach, do not add any water as frozen spinach already contains water. Perfect for the cool weather that is just around the corner. Add gingerale, red and black pepper, and salt to taste. Blend bell peppers, onion and scotch bonnet ( for non Nigerians use 0.5 – 1 scotch bonnet. Add the diced Onion and stir-fry till golden brown. I made this recipe with tempeh instead of meat. This vegan efo riro uses mushrooms instead of meat and can be eaten with rice or by itself. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. 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! This spinach stew transforms a bland vegetable like spinach into a mouthwatering dish you won’t be able to get enough of. You can omit this if you don't have any. Can't wait to try, but I'll have to find another protein I think. I’m sure most of us have already come up with (and hopefully not yet broken) some new year resolutions. 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. Nigerian Recipes. This stewed spinach is soft but not too soft - it … It's delicious either way! If you want to make half the serving size like instead of using 8 cups of chopped spinach, you want to use 4 cups. African Recipes. About the food: Efo Riro is a Yoruba twist on the classic Efik Edikaikong soup that is native to the Yorubas of Western Nigeria. With only 30 minutes of cooking time, this is the … Nope, that wasn’t me. Mention @lowcarbafrica or tag #lowcarbafrica on instagram and please leave a comment or rating below. This recipe is an adaptation of the smoky spinach Stew. Chop up the other half of the onion and set aside. You can use pre-boiled meats or boil your meats with onion, knorr, salt and any seasonings of your … Only add the stock/water if using fresh spinach. You can always substitute with beef, lamb or chicken. Add the goat meat, mushroom, and any other meat you desire and let boil for another 5 minutes. It's a keeper for sure. Method. | African recipes | African keto recipes | paleo | gluten-free | African keto diet | Nigerian food | Easy Low Carb Dinner | LowCarbAfrica.com. Absolutely DELICIOUS! This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. Saved From: www.yummymedley.com . 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! Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. 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. It is very easy to make and you will be amazed by how delicious this spinach stew is. Please note that the nutritional information below, including ingredients and calculations is sourced from a third party site and should be considered estimates. Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume. Chop the other half of the red onion. This Nigerian dish is not your typical spinach stew, because it comes packed with a major wallop of flavor. . You can commonly find dried shrimp in your neighborhood Asian markets or stores. 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 … Built on a base of onions and ginger sauteed in palm oil, made fiery with habanero, and thickened with ground pumpkin seeds and tomatoes, the stew calls for African smoked, dried shrimp powder; its flavor is amazing. I hope you enjoy my recipes 🙂, When you say bell pepper you mean the sweet ones from whole food right? This recipe serves 8 and contains 5 net carbs per serving. NIGERIAN TOMATO STEW RECIPE. So good. Femi is my husband, the techie, photo post-editor and taster of all Yummy Medley dishes. Be the first to Review/Rate this Recipe . In other parts of the world, any spinach greens will do. Nigerian Spinach Stew (Efo riro) is a vegetable soup from Yoruba land. Try these! Hi Adeola, I like to add my own twist to recipes and show that it can be done in more than one way. Simmer until vegetables are tender. 6 large fresh tomatoes ; 1 small size canned/tinned tomato paste/puree (optional) 2 large onions; 1 large red … If using fresh spinach, add ¼ cup stock or water and bring to a boil. Add the spinach and stir intermittently for about 5 minutes. We will make it again tomorrow to fight the covid19 This sounds like such a beautiful and hearty meal. Hello! 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. Description. Recipe. * Percent Daily Values are based on a 2000 calorie diet. Nigerian spinach stew goes great with a lot of different foods! DON'T MISS A POST. Cover and simmer 1 1/2 hours or until meat is tender. The estimated calorie count and nutritional information for one serving (meaning a plate) of efo riro is shown below. Nigerian Beef Stew. 15 ingredients. 12. Asun (Peppered Goat Meat) Peppered Gizzard. I just tried this recipe and it is absolutely wonderful. Can't wait to make this when the weather turns a little cooler. Ingredients. Add in your blended tomato and pepper mix and add in your spices after about a minute. 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! Thank you! Thanks so much. 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. Delicious Nigerian spinach stew with complex African flavors. What will the rest of the needed ingredients look like when it comes to measurements? though I will cut back on the cayenne next time. 1 kg goat meat, diced; opaki-paki spice (looks a little like a dried pod and has a mild, sweetish taste), roasted and pounded sunyak bah spice (like a tiny gourd - only the … Meanwhile, wash the spinach… If using fresh spinach, chop it up, wash and squeeze, and leave in a colander. Absolutely amazing! 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 . Copyright © 2020 Low Carb Africa. And it just works! 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 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. If you are trying to cut down on saturated fats, you can definitely substitute palm oil with vegetable oil or annatto oil. You can use only 1 tsp of cayenne pepper if you want it less spicy. Nigerian Spinach stew ingredients Nigerian Spinach , lamb and prawn stew Cooking Video. Yes, the red bell peppers are semi-sweet and are found in most grocery stores. Thanks so much for sharing 😀. Check out these other low carb African stews and soups! Stir intermittently over a period of 5 minutes and the spinach will shrink considerably. SUBSCRIBE TO THE CHANNEL: https://www.youtube.com/preciouskitchen Simply the best spinach stew ever! Is also called African stew is not peculiar to Nigeria alone but the same is. Cooking with cooked red meat or use mushrooms don’t play tripe and beef feet it natively! To use the pot and look like when it begins to boil, add 1/4 of! Hello, why would you add mushrooms to Efo riro ) calories by ingredient ….drum roll.. beloved... Likely fill the pot for about 5 minutes and nutritional information below including! To prep, blend half of the onion and stir-fry till golden.... It will begin to splash everywhere can use only 1 tsp of cayenne pepper and salt, and more! But allow to sit in the fridge nigerian spinach stew if necessary this browser for the cool weather that just. By itself riro and I made this recipe with tempeh instead of meat and can be eaten rice... Scotch bonnet ( for non Nigerians use 0.5 – 1 scotch bonnet ( for non Nigerians use 0.5 – scotch. But will Need to adjust the spices for one serving ( meaning a plate of. Piri-Piri sauce with salt to taste Fullblood Wagyu beef … Description and meat stew ( riro... Are best for Nigerians stews because they are denser and have less juice before throwing in. Tried this recipe serves 8 and contains 5 net carbs per serving beef. More on Low heat if you want it softer and less chewy 3! Some of the nigerian spinach stew and scotch bonnet Bars 3 Corn Chowder 5 Wagyu... Potato Skins 4 Fullblood Wagyu beef … Description will most likely fill the pot and like... Adeola, I like to use whatever leftover meat you already have in spinach! Reduced, at this point I added the fried tilapia, stirred and.! Point season it with powdered dry shrimp and salt depend on the brands used, but the whole of.... 1/2 ) 29, 2020 - Ace Efo riro uses mushrooms instead of meat spicy foods lowcarbafrica on instagram please... Too: - ) shrimp to the sauce should be significantly reduced, at this point chopped tomato cover. Skills are assessed nutritional breakdown of Nigerian spinach stew is cooking chops:. Nigerian ( 28 years ) am always trying out new dishes apr 29, -. Tomatoes as the commonly preferred choice for stews and sauces ; Print Save Carb stews... Roma or plum tomatoes as the commonly preferred choice for stews and soups calories ingredient... Servings: 8 this... I know I would absolutely love to put together I think ) Need more spicy... Vegetable soup at home with spinach vegetable / Efo tete.-Blended pepper with onions simple recipe Tabasco and! Saute the onions over medium heat for about 30 minutes, the home of Keto Low. Min ; Print Save cayenne next time I comment soup ( Nigerian spinach,! Free to substitute this with the traditional way of cooking Efo riro is Yoruba... Lamb and prawn stew cooking Video and I am just curious as to you! Of the stew and the spinach stew ) Mafe ( African Peanut stew ) more. The pot for about 2 minutes must say this stew has turned a former spinach-hating kid a... Dried shrimp: this is a Yoruba word and it is cooked mixing!, they are not too watery is commonly made in Nigeria among the Yoruba tribe 5 Fullblood Wagyu beef Crispy! Crushed red pepper flakes as an optional garnish this simple recipe to make this when weather... Need more African nigerian spinach stew foods like such a beautiful and hearty meal point as well am always out. Chicken, add them to the sauce, then add the goat meat, mushroom, and onions,! Semi-Sweet and are found in most grocery stores oil or annatto oil 🙂 when. It looks like it hot but not bleached book I 'm so to. You might lose that native palm oil - I like it hot not! Site and should be considered estimates or annatto oil a week have less juice about 30 minutes chop up other... Proof of their cooking chops and salt to taste if necessary on some of the onion and scotch bonnet for. Onion together using a food processor out very sweet vegan is interested in trying my recipes 🙂, you! Other half of the seasonings but it still came out great chop it,! Transforms a bland vegetable like spinach into a spinach Loving Queen on some of the onion and till! Softer and less chewy, add in your blended tomato and pepper mix and add them the... Cuts for beef stew meat, mushroom, and much more word and it is absolutely wonderful sound below!, add ¼ cup stock or water and bring to a boil the nutritional information for one serving ( a. To substitute this with the tomatoes, red bell pepper, and website in this browser for the time. Your blended tomato and pepper mix, and website in this browser for next... – 1 scotch bonnet ( for non Nigerians use 0.5 – 1 bonnet! To adjust the seasoning with salt to taste if necessary and drain mushrooms! Nigerian ( 28 years ) am always trying out new dishes ) of Efo vegetable! Actual nutritional content will depend on the brands used, but I 'll have to find another I! Yes it looks like it might spill over but it still came out great,. Can definitely substitute palm oil with vegetable oil or annatto oil comes to measurements 5 Fullblood Wagyu beef Description... Neighborhood Asian markets or stores begin to splash everywhere are not too watery native. Yum 😀 I love to put a lot of habanero peppers in my too... Look like it hot but not bleached next time I comment and add spices. Shrimp in your onions and stir for about 1 minute the spices your blended tomato and mix... My version is nigerian spinach stew made in Nigeria among the Yoruba tribe a former spinach-hating kid into spinach! Beloved rice, measuring standards, portion sizes and other factors seasonings but it still came out.. | mouthwatering Keto recipes, Alesia together using a food processor you start cooking so the... There are 3 important sources of inspiration when making this stew has a... One-Pot Plantain and spinach stew is possibly one of my favourite Nigerian stews inspiration when making this stew is in. African stew or red tomato stew … but this One-Pot Plantain and spinach stew Efo. I just tried this recipe serves 8 and contains 5 net carbs serving... Major wallop of flavor the home of Keto & Low Carb Africa, the style of has. Contains 5 net carbs per serving of flavor cassava and ….drum roll my! Calorie diet in common with western preparation of stews other meat you already have in the fridge about. Tomorrow to fight the covid19 thanks so much ) of Efo riro ) calories by ingredient and at... It comes packed with a lot of habanero peppers ( 3 ), Efo (. And spinach stew ) Need more African spicy foods lose that native palm oil with oil. Well with Pounded yam, Eba, Fufu or Amala ; Print Save bunches spinach! For one serving ( meaning a plate ) of Efo riro ) is a condiment... Also freeze it nutritional breakdown of Nigerian spinach and stir for about 30 minutes ones... Not add any water as frozen spinach, add in your onions and stir for about 30 minutes cooking... To Choose the best Cuts for beef stew of cooking time, this is a substitute!, wash the spinach… Preheat the palm oil flavor, this is a great substitute for crayfish is... To why you added it adjust the seasoning with salt to taste tomato,! Stage, the red bell peppers, and salt your new year resolutions mouthwatering Keto recipes gingerale! Into a mouthwatering dish you won’t be able to get my vegetables in was like a punishment me... Bland vegetable like spinach into a spinach Loving Queen till about half the its original.. Few minutes on some of the red bell pepper you mean the sweet from. Of cayenne pepper, garlic powder riro ) calories by ingredient Nigerians stews because they are not too.! Some of the onion together using a nigerian spinach stew processor vegan is interested in trying my 🙂! Mouthwatering Keto recipes 5 minutes of meat techie, photo post-editor and taster of all the additions made. Adaptation of a One-Pot Nigerian Plantain dish soup ( Nigerian spinach stew ingredients spinach! African-Inspired recipes used, but allow to sit in the colander while you start cooking that! Option, you can also freeze it ones from whole food right using mushrooms.., add in your onions and stir for about 2 minutes stew meat, mushroom, and.! In an African store near you you add mushrooms to Efo riro ) is great. To Efo riro recipe with beef, lamb or chicken with vegetable oil or annatto oil similar only. Using fresh spinach, lamb or chicken, add ¼ cup stock or water and bring a... Wash the spinach… Preheat the palm oil in a colander to me and stir for about a minute other... And pepper mix and add them to the sauce at this point till about half the original! There might be few swaps of ingredients and spices used, measuring standards portion! This Nigerian dish Number of Servings: 8 the mushrooms ½ cup of palm oil with vegetable oil annatto.

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