Efo Riro: How to Make the Best Nigerian Spinach Stew

Efo riro is a delicious and nutritious Nigerian spinach stew that is popular among the Yoruba people. It is made with spinach, palm oil, assorted meat and fish, peppers, onions, tomatoes, locust beans, and crayfish. Efo riro is rich in protein, iron, vitamin A and C, and other minerals. It is a perfect dish to enjoy with rice, pounded yam, eba, amala or any other swallow of your choice.

In this article, we will show you how to make the best efo riro with simple steps and tips. You will learn how to prepare the ingredients, cook the meat and fish, make the pepper base, and combine everything together to create a mouthwatering spinach stew that will impress your family and friends.

How to Prepare the Ingredients for Efo Riro

The first step to making efo riro is to prepare the ingredients. Here are the main ingredients you will need and how to prepare them:

• Spinach: You can use fresh or frozen spinach for this recipe. If you are using fresh spinach, wash and chop it into small pieces. If you are using frozen spinach, thaw and squeeze out the excess water. You will need about 8 cups of chopped spinach for this recipe.
• Meat and fish: You can use any meat and fish of your choice for efo riro. Some popular options are beef, lamb, goat meat, chicken, smoked catfish, tripe (shaki), cow skin (ponmo), or stockfish. Cut the meat into bite-sized pieces and season with salt, pepper, onion, garlic, and bouillon cubes. Boil the meat until tender and reserve the stock for later use. Fry or grill the meat until browned and set aside. Soak the dried fish and prawns in hot water for 10 minutes and rinse well. Remove any bones or scales from the fish and set aside.
• Pepper base: The pepper base is what gives efo riro its spicy and tangy flavor. To make the pepper base, you will need 1-2 scotch bonnets, 1 red bell pepper, 1 large onion, and 1 can of plum tomatoes. Blend these ingredients together until smooth. You can adjust the amount of scotch bonnets according to your preference for spiciness.
• Palm oil: Palm oil is the traditional oil used for efo riro. It gives the stew its distinctive red color and nutty aroma. You will need about 1/4 cup of palm oil for this recipe. Heat the palm oil in a large pot over medium heat for about 5 minutes until it changes from bright red to deep orange. Do not overheat or bleach the oil as it will lose its flavor and nutrients.
• Locust beans: Locust beans are fermented black seeds that add a unique flavor and aroma to efo riro. They are also known as iru woro or dawadawa in Nigeria. You will need about 2 tablespoons of locust beans for this recipe. Rinse them well before adding them to the stew.
• Crayfish: Crayfish are small dried shrimps that add a savory taste to efo riro. You will need about 2 tablespoons of crayfish for this recipe. Blend them into a fine powder before adding them to the stew.
• Seasoning: To season your efo riro, you will need salt, bouillon cubes and onion. You can also add other spices such as curry powder, thyme, or nutmeg if you like.

How to Cook Efo Riro

Now that you have prepared all the ingredients, it is time to cook your efo riro. Here are the steps to follow:

1. In a large pot over medium heat, heat the palm oil until it changes color.
2. Add the locust beans and chopped onion and fry for about 2 minutes until fragrant.
3. Add the blended pepper mix and bring to a boil.
4. Reduce the heat and simmer for about 15 minutes until the oil floats on top of the sauce.
5. Add the crayfish powder, bouillon cubes, and salt to taste and stir well.
6. Add the cooked meat and fish and stir well to coat them with the sauce.
7. Add the spinach and stir well to wilt it into the sauce.
8. Simmer for another 5 minutes until everything is well combined.
9. Turn off the heat and serve your efo riro with your preferred swallow or rice.

Tips and Variations for Efo Riro

• You can use other leafy greens such as kale, collard greens, ugu (pumpkin leaves), or bitter leaf for efo riro. Just make sure to wash and chop them well before adding them to the stew.
• You can also add other vegetables such as mushrooms, carrots, green beans or corn to your efo riro for more color and texture.
• You can use vegetable oil or coconut oil instead of palm oil if you prefer. However, palm oil gives the authentic flavor and color to efo riro.
• You can make efo riro vegan by omitting the meat and fish and using vegetable stock instead of meat stock. You can also add tofu, beans, or lentils for protein.
• You can store leftover efo riro in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. Reheat it in a pot over low heat or in the microwave before serving.

Benefits of Efo Riro

Efo riro is not only delicious but also healthy. Here are some of the benefits of eating efo riro:

• It is rich in protein, which helps to build and repair muscles, tissues, and organs.
• It is rich in iron, which helps to prevent and treat anemia and boost blood circulation.
• It is rich in vitamin A, which helps to maintain healthy vision, skin, and immune system.
• It is rich in vitamin C, which helps to fight infections, heal wounds and promote collagen synthesis.
• It is rich in fiber, which helps to regulate digestion, lower cholesterol, and blood sugar levels and prevent constipation.
• It is low in calories and fat, which helps to control weight and prevent obesity-related diseases.

Conclusion

Efo riro is a tasty and nutritious Nigerian spinach stew that you can easily make at home with simple ingredients. It is a versatile dish that you can enjoy with various accompaniments and customize to your liking. It is also a great way to use up any leftover meat or fish you have in your fridge. Try this recipe today and let us know how it turned out for you. Enjoy!