healthy efo riro recipe
2-3 spoons of iru locust beans smoked fish 2-3 medium Palm oil 200ml 3 Seasoning cubes. Boil water in a large pot and when it hits a rolling boil drop the spinach in for about 30 seconds.
Efo Riro Kale Efo Riro Nigerian Food African Food African Cooking
Then add the Prawns the rest of the Crayfish shredded Stockfish and Smoked Catfish.
. At this point if using any oil it would be okay to add it. Combine and taste adjust seasoning if required. Scoop out the meats and set aside.
Leave to cook for 8-10 minutes. Add ground iru ground crayfish and stock cube. Then add the broth.
After 10 minutes add the vegetables and salt to taste. In this video I make a healthy version of Efo Riro soup. Efo Riro Recipe Efo Riro needs no introduction as its one of the most popular vegetable soups in Nigeria and an absolute favourite of the.
Leave to cook for 5 minutes. Add the greens to the skillet and stir to coat with the sauce. After 3 minutes add the vegetables mix well and leave to simmer for 3 more minutes and your delicious Efo.
If using frozen greens squeeze out any excess liquid before using. In a Dutch oven warm the palm oil over medium heat and add the onions garlic ginger chile and a couple pinches of salt. 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.
Every other thing you decide to add after the core ingredients just complements it. Gently stir in the flaked fish. Now add the Chopped Kale leaves combine thoroughly.
How to make efo riro Blanch the spinach. Mix thoroughly cover and leave to boil for 10 minutes. The main benefit of this recipe is it is.
Add the spinach and the other tbsp. There should be a sweet smell wafting through your kitchen. Efo is a green leafy vegetable plentiful in Nigeria.
Now add the cooked meat fish. Half Cup of Ground Crayfish. Ingredients for Efo Riro Assorted meat and fish.
Stir and taste for add seasoning and salt and add if necessaryAdd the cameroon pepper too if using. 2 table spoons of ground crayfish. Taste for seasonings and cook until the tomato has reduced.
Wash and clean the meats and cook till tender. 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. Add the chopped spinach and cook until wilted about 5 to 8 minutes.
After about 15 minutes add the crayfish iru and dry fish. How to make Efo-riro. Add the Ata Din Din sauce and the crayfish and saute for another minute until fragrant.
If you want to make efo riro the yoruba way it is important you use locust beans smoked fishdried fish and palm oil. Efo riro How to make efo riro. This takes about 15- 20minutes.
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. 12 kg of assorted meat beef cow tripe kpomo cow hide Pieces of dried fish. 400g efo Tete or efo shoko spinach green amaranth 7 pieces of red bell peppers tatashe or shombo 1 big red onion.
Make sure meats are boiled till softened. Vegetable soup popularly known as EFO-RIRO is one of the most nutritious soup from the Yoruba culture. Cover the pot slightly reduce the heat and let it cook.
Also you need coarsely blended pepper to make the vegetable soup. Taste for seasonings and cook until the tomato has reduced. Cooking this efo riro has been the best simplest Recipe ever especially when avoiding too much water in your efo.
Half cup of sliced onions. The amazing thing about efo-riro is its compatibility with different dishes. 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.
Turn off the heat and let the soup rest before serving. Cook over medium heat stirring occasionally until the greens and fish are warmed through 4. Add the ground tomatoes.
Of the dry grinded pepper. 1 medium size stock fish. 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.
Add the diced onion and saute until soft and just translucent about 3 minutes. Efo riro is loaded with a variety of proteins and you will need to cook them. 1 table spoon of locust beans iru 2 cooking spoons of palm oil.
Efo-riro can be paired with dishes like Eba Amala Semo Rice and the Yorubas favourite Pounded yam. Use a combination of the following. Efo riro soup ingredients.
This is one of the uniqueness of the stew. Leave to cook for a further 5 minutes. After about 15 minutes add the crayfish iru and dry fish.
Add the assorted meat stir well and simmer for 3 minutes. Allow to simmer and reduce for another 5 minutes. Stir and cook for another 5 minutes to prevent the Spinach from over cooking.
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