Discover the rich flavors of Efo Riro, a popular Nigerian spinach stew made with a savory blend of meat, fish, and spices. This delicious dish pairs perfectly with rice or fufu, offering a taste of West African cuisine that’s both nutritious and satisfying. Follow our step-by-step recipe to create this flavorful and hearty meal at home.

Ingredients:

- 2 large bunches of spinach (or substitute with kale)

- 500g assorted meat (beef, goat, or chicken)

- 200g smoked fish (e.g., mackerel or catfish)

- 1/2 cup palm oil

- 2 medium onions, chopped

- 4 tomatoes, chopped

- 2 red bell peppers

- 4 scotch bonnet peppers (adjust to taste)

- 1 tablespoon ground crayfish (optional)

- 2 tablespoons locust beans (iru)

- 1 teaspoon ground pepper (optional)

- 2 cloves garlic, minced

- 1 thumb-sized piece of ginger, minced

- 2 seasoning cubes (optional)

- Salt to taste

Instructions:

Prepare the Spinach:

  - Wash the spinach thoroughly, chop, and blanch it in boiling water for about 2 minutes. Drain and set aside.

Cook the Meat:

  - Season the meat with salt, pepper, and seasoning cubes. Add water and boil until tender. Reserve the meat stock.

Blend the Peppers:

  - In a blender, combine the tomatoes, red bell peppers, and scotch bonnets. Blend into a smooth mixture.

Cook the Stew Base:

  - Heat the palm oil in a large pot over medium heat. Add chopped onions, minced garlic, and ginger. Sauté until fragrant.

  - Pour in the blended pepper mixture and cook for about 10-15 minutes, stirring occasionally, until the oil starts to separate from the sauce.

Add Meat and Fish:

  - Add the cooked meat, smoked fish, ground crayfish, and locust beans to the pot. Stir well and cook for another 10 minutes.

Incorporate Spinach:

  - Add the blanched spinach to the stew, mix thoroughly, and allow to cook for an additional 5-7 minutes.

Adjust Seasoning:

  - Taste and adjust seasoning with salt and ground pepper if needed.

Serve:

  - Serve Efo Riro hot with rice, fufu, or any preferred side dish.

Enjoy the rich and savory taste of this traditional Nigerian spinach stew!

Nutritional Values

Spinach (2 large bunches) or Kale

Spinach:

    - Calories: 23 kcal

    - Protein: 2.9 grams

    - Fat: 0.4 grams

    - Carbohydrates: 3.6 grams

    - Fiber: 2.2 grams

Kale:

    - Calories: ~35 kcal

    - Protein: 2.9 grams

    - Fat: 1.5 grams

    - Carbohydrates: 6 grams

    - Fiber: 2 grams

Benefits:

Spinach:

    - Rich in vitamins A, C, and K, as well as folate and iron.

    - Contains antioxidants and anti-inflammatory compounds that support overall health.

Kale:

    - Excellent source of vitamins A, C, and K.

    - High in antioxidants and may support heart health and bone health.

Assorted Meat (500g, beef, goat, or chicken)

Beef:

    - Calories: 250 kcal

    - Protein: 26 grams

    - Fat: 15 grams

Goat:

    - Calories: 122 kcal

    - Protein: 20 grams

    - Fat: 3 grams

Chicken:

    - Calories: 165 kcal

    - Protein: 31 grams

    - Fat: 3.6 grams

Benefits:

   - Provides high-quality protein essential for muscle growth and repair.

   - Rich in essential nutrients like iron, zinc, and B vitamins.

Smoked Fish (200g, e.g., mackerel or catfish)

Mackerel:

    - Calories: 305 kcal

    - Protein: 20 grams

    - Fat: 25 grams

Catfish:

    - Calories: ~105 kcal

    - Protein: 18 grams

    - Fat: 3 grams

Benefits:

   - High in omega-3 fatty acids, which support heart health.

   - Provides protein and essential vitamins and minerals.

Palm Oil (1/2 cup)

   - Calories: 240 kcal per 1/4 cup

   - Fat: 28 grams

   - Saturated Fat: 24 grams

Benefits:

   - Provides essential fatty acids and vitamin E.

   - Adds rich flavor and color to dishes.

Medium Onions (2, chopped)

   - Calories: 40 kcal per 100 grams

   - Protein: 1 gram

   - Fat: 0.1 grams

   - Carbohydrates: 9 grams

   - Fiber: 1.7 grams

Benefits:

   - Rich in vitamins and antioxidants.

   - Contains compounds that may help reduce inflammation and support cardiovascular health.

Tomatoes (4, chopped)

   - Calories: 18 kcal per 100 grams

   - Protein: 0.9 grams

   - Fat: 0.2 grams

   - Carbohydrates: 3.9 grams

   - Fiber: 1.2 grams

Benefits:

   - High in vitamin C and lycopene, an antioxidant.

   - Supports heart health and may help reduce the risk of certain cancers.

Red Bell Peppers (2)

   - Calories: 30 kcal per 100 grams

   - Protein: 1 gram

   - Fat: 0.3 grams

   - Carbohydrates: 6 grams

   - Fiber: 2 grams

Benefits:

   - Excellent source of vitamin C and antioxidants.

   - Supports immune health and skin repair.

Scotch Bonnet Peppers (4, adjust to taste)

   - Calories: 40 kcal per 100 grams

   - Protein: 1 gram

   - Fat: 0.4 grams

   - Carbohydrates: 9 grams

Benefits:

   - Boosts metabolism and adds heat to dishes.

   - Rich in vitamin C and antioxidants, which support immune function and overall health.

Ground Crayfish (1 tablespoon, optional)

   - Calories: 94 kcal per 2 tablespoons

   - Protein: 4 grams

   - Fat: 8 grams

   - Carbohydrates: 3 grams

Benefits:

   - Adds a rich, savory flavor to dishes.

   - Provides protein and essential minerals like magnesium and potassium.

Locust Beans (Iru, 2 tablespoons)

   - Calories: 60 kcal per tablespoon

   - Protein: 5 grams

   - Fat: 0.5 grams

   - Carbohydrates: 8 grams

Benefits:

   - Adds a unique flavor and aroma to dishes.

   - Provides protein and essential minerals like calcium and iron.

Ground Pepper (1 teaspoon, optional)

   - Calories: ~6 kcal per teaspoon

   - Protein: 0.3 grams

   - Fat: 0.1 grams

   - Carbohydrates: 1 gram

Benefits:

   - Enhances flavor and may aid digestion.

   - Contains piperine, which has antioxidant properties and may improve nutrient absorption.

Garlic (2 cloves, minced)

   - Calories: 4 kcal per clove

   - Protein: 0.2 grams

   - Fat: 0 grams

   - Carbohydrates: 1 gram

   - Fiber: 0.1 grams

Benefits:

   - Contains allicin, which has anti-inflammatory and antimicrobial properties.

   - Supports immune health and may help lower blood pressure.

Ginger (1 thumb-sized piece, minced)

   - Calories: ~80 kcal per 100 grams

   - Protein: 1.8 grams

   - Fat: 0.8 grams

   - Carbohydrates: 18 grams

   - Fiber: 2 grams

Benefits:

   - Contains gingerol, which has anti-inflammatory and antioxidant effects.

   - Supports digestive health and may help reduce nausea.

Seasoning Cubes (2, optional)

   - Calories: 10-20 kcal per cube

   - Sodium: High sodium content

Benefits:

   - Enhances the flavor of dishes.

   - Provides convenience in seasoning.

Salt (to taste)

   - Calories: 0 kcal

   - Sodium: High sodium content (about 2,300 mg per teaspoon)

Benefits:

   - Enhances the flavor of food.

   - Essential for maintaining fluid balance and nerve function.