healthy efo riro recipe
Allow to simmer and reduce for another 5 minutes. Use a combination of the following.
Nigerian Spinach Stew Recipe Efo Riro African Food Network Recipe Healthy Food Recipes Clean Eating African Food African Recipes Nigerian Food
Place a medium size pot on medium heat.
. Add the chopped spinach and cook until wilted about 5 to 8 minutes. Im super excited to share this garden to table video with you so. After about 15 minutes add the crayfish iru and dry fish.
In this video I make a healthy version of Efo Riro soup. 2-3 spoons of iru locust beans smoked fish 2-3 medium Palm oil 200ml 3 Seasoning cubes. This takes about 15- 20minutes.
Beef Shaki cow tripe Smoked fish Dry fish Stock fish Beef Shaki cow tripe Smoked fish Dry fish Stock fish 20 cl palm oil 500g Efo Shoko 5 tatashe peppers 2 tablespoons ground crayfish 2 red onions 2. 2 table spoons of ground crayfish. If you want to make efo riro the yoruba way it is important you use locust beans smoked fishdried fish and palm oil.
How to cook Efo riro Nigerian Spinach stew This is an overview of the recipe youll find the full recipe and instructions in the recipe card at the end of the page. Stir and taste for add seasoning and salt and add if necessaryAdd the cameroon pepper too if using. 1 table spoon of locust beans iru 2 cooking spoons of palm oil.
Remember to boil the tougher meats first then add the softer ones. Of the dry grinded pepper. There should be a sweet smell wafting through your kitchen.
400g efo Tete or efo shoko spinach green amaranth 7 pieces of red bell peppers tatashe or shombo 1 big red onion. Half cup of sliced onions. Now season the meats add sliced onions and boil on medium heat.
2 tablespoons canola or other neutral oil. Efo-riro can be paired with dishes like Eba Amala Semo Rice and the Yorubas favourite Pounded yam. Wash and clean the meats and cook till tender.
Add the spinach and the other tbsp. Add the Ata Din Din sauce and the crayfish and saute for another minute until fragrant. For the efo riro.
Add the Palm oil leave to heat up for 2 minutes then add the Chopped onions sauté till fragrant. Half Cup of Ground Crayfish. Efo Riro is a fast cooking dish so youll need to be proactive.
Taste for seasonings and cook until the tomato has reduced. Efo riro is loaded with a variety of proteins and you will need to cook them. After 3 minutes add the vegetables mix well and leave to simmer for 3 more minutes and your delicious Efo.
Taste for seasonings and cook until the tomato has reduced. Scoop out the meats and set aside. At this point if using any oil it would be okay to add it.
Add the diced onion and saute until soft and just translucent about 3 minutes. Add ground iru ground crayfish and stock cube. 3 pounds fresh amaranth greens also known as tete or callaloo or mature spinach or 2 pounds frozen whole-leaf spinach thawed.
Here are some ingredients for making efo riro top left is smoked fish followed by sliced onion at top middle then 3 spoons of iru in a plate. 12 kg of assorted meat beef cow tripe kpomo cow hide Pieces of dried fish. This is one of the uniqueness of the stew.
Cover the pot slightly reduce the heat and let it cook. We are making Efo riro with Lagos spinach I harvested from the garden todayEfo Shoko som. Ingredients ½ cup palm oil or vegetable oil 1 medium red onion chopped 4 cloves garlic minced 3 tbsp minced ginger 1 ounce habanero chile seeds and ribs removed minced include seeds if you love heat tablespoon tomato paste salt to taste 1 tbsp tomato paste 2 ½ pounds plum tomatoes chopped ¾.
Stir and cook for another 5 minutes to prevent the Spinach from over cooking. Efo is a green leafy vegetable plentiful in Nigeria. After 10 minutes add the vegetables and salt to taste.
Efo riro soup ingredients. Add the assorted meat stir well and simmer for 3 minutes. Blend the Scotch bonnets Bell peppers and an Onion coarsely and set aside then chop the second Onion and set aside.
Then add the broth. 1 medium onion peeled and minced. Ingredients for Efo Riro Assorted meat and fish.
Vegetable soup popularly known as EFO-RIRO is one of the most nutritious soup from the Yoruba culture. 1 medium size stock fish. The amazing thing about efo-riro is its compatibility with different dishes.
How to make Efo-riro. Every other thing you decide to add after the core ingredients just complements it. Boil water in a large pot and when it hits a rolling boil drop the spinach in for about 30 seconds.
The main benefit of this recipe is it is. Now add the cooked meat fish. Turn off the heat and let the soup rest before serving.
Also you need coarsely blended pepper to make the vegetable soup. Mix thoroughly cover and leave to boil for 10 minutes. After about 15 minutes add the crayfish iru and dry fish.
How to make efo riro Blanch the spinach. Add the ground tomatoes. Ingredients 15 lb spinach blanched Peppers 3 large red bell peppers 2 scotch bonnet and 1 very small onion 14 Cup Palm Oil 2 Tbsp crayfish blended 2 Tablespoon locust bean 12 Cup stock Fish About 2 handfuls of shredded 1 Prawn about a handful Dried 1 Onion medium size- diced 1 Bouillon Cube 1.
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