HOW TO MAKE EFO RIRO VEGETABLE SOUP (NIGERIAN SPINACH SOUP RECIPE)

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Efo riro is a Nigerian soup, specifically from the western side of Nigeria. The Yoruba’s swear by this soup, and it might just be their best one. This Nigerian spinach soup recipe is also easy to make.

It is a delicious and healthy soup made from vegetables (Spinach, but can be substituted with any available vegetable). It is rich in protein and packed with loads of nutrients, due to the different ingredients used in making it. It can be eaten alone or with any side of your choice.

If you are looking to make the best efo riro, the kind that will make your mother proud of you, look no further. All you need to make a scrumptious efo riro is right here. With our choice of ingredients and easy to get recipes, you can never miss it.

You get your efo-riro ingredients at any African grocery store near you.

INGREDIENTS

You can buy these ingredients:

All these can be gotten from any online afro Caribbean food shop.

PREP TIME: 45 minutes

COOKING TIME: 25 minutes

MISE EN PLACE

  • Wash your vegetables thoroughly. This is to make sure to rinse off all the dirt and avoid sand in your dish. It is better to wash your vegetable after plucking and before cutting.
  • This help to make sure that the vegetable maintains its nutrients and beautiful green colour after cooking.
  • To wash, use a bowl big enough for the vegetables to swim in. Use a lot of water and rinse at least three times. Pick the vegetables out of the water to get rid of sand.
  • Blanch the vegetables. This can be done by boiling enough water to cover the vegetable. Once the water is hot enough, pour over the vegetable and cover for about 3 minutes. This is to soften it and cook it a little bit. Strain out the hot water and put the vegetable under cold running water to stop the cooking process.
  • Chop the vegetable and set it aside.
  • Wash the red bell peppers, scotch bonnet peppers and onions. Blend roughly with very little water. Boil the blended pepper to dry up the water a little bit and shorten the cooking time later
  • Slice the onions
  • Wash, debone and shred the smoked fish
  • Wash the kpomo and other proteins. Boil with salt, seasoning and onions till soft.
  • Wash the locust beans.

COOKING PROCESS

  • In a clean pot on low heat, add palm oil. Allow to heat up for 20 seconds.
  • Add sliced onions and locust beans. Stir fry till the onions are translucent. By this time, delicious local aromas will be everywhere, but it is only the beginning.
  • Add the blended pepper mix to the pot and stir well.
  • Add blended crayfish, seasoning and salt to taste.
  • Add little water or stock, close the pot and allow the pepper to fry for about five minutes.
  • Add in your kpomo, smoked fish and other proteins of your choice. Cook for 10 minutes or till you are certain that the proteins have absorbed the flavours from the sauce. You can add a little water if it's too dry, however, be very careful not to add too much. Efo riro has very little water.
  • Add the vegetable to the sauce and stir carefully till it is well incorporated.
  • Check for salt, add just a pinch if not satisfied. Allow to steam for 3 minutes.
  • Take it off heat, and voila! Your efo riro is done.

WHAT CAN YOU EAT IT WITH?

You can decide to eat it alone on its own. Efo riro is very versatile and can be served with an array of sides. For example, you can decide to enjoy it with plantain (boiled or fried plantain), boiled rice, poundo iyan, fufu, eba, amala and so on.

By the way, you can buy your favourite swallow ingredients like puna yam, gari, and more at any online African food shop near you.

HEALTH BENEFITS OF EFO RIRO

Efo riro is a healthy vegetable, rich in various nutrients as it is prepared with diverse ingredients rich in vitamins, proteins and the likes.

Spinach is a great source of fibre and helps prevent constipation.

The red bell pepper used in preparing it contains a high amount of vitamin C as well as Vitamin A and K which aids digestion and promote good sight. Locust bean is also a great source of vitamin A. It is high in proteins and carbohydrates as well.

Palm oil is a rich source of saturated and mono-unsaturated fatty acids.

This delicious and nutrient-dense meal is recommended for people who the elderly, pregnant women, sick people and anyone who wants the utmost body nourishment. It aids digestion, reduces blood sugar, and can even be used to treat stroke and hypertension.

 

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