Healthy Efo Riro Recipe

The boiled meat, fish, turkey, chicken, or any other choice of protein. Season the meats, add sliced onions and boil on medium heat.

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Add the sliced onions and salt then sauté for 2 mins.

Healthy efo riro recipe. While palm oil is used in the recipe, you can use vegetable oil. In a large pan, add the olive or coconut oil. Now, season the meats, add sliced onions and boil on medium heat.

Add the tomato puree and fry. Vegan efo riro (african spinach stew) 9 ingredients | 30 minutes | this african spinach stew is a nigerian delicacy and is packed full with flavors. Add the scotch bonnet pepper and stock cubes.

Put off heat and serve your tasty efo riro with eba, semolina or pounded yam and enjoy. Efo riro recipe is a very popular yoruba soup in nigeria, it is one of my favorite nigerian soups because of its health benefits. Slightly heat up the red palmoil.

Taste for seasonings, and cook until the tomato has reduced. Bring the cooked meat into the content and stir very well to combine, then taste for salt and seasoning and adjust if need be. Fry the tomato puree in the oil for approximately 10 minutes to get out the sour taste.

Make a big pot of this efo riro, and have it. Once hot, add the diced onions and sweat for 5 minutes or until it is see through. Add the waterleaf, stir and fry for 2 mins.

Of the dry grinded pepper. Add the spinach and the other tbsp. How to make efo riro soup recipe.

Blend the red ball pepper (tatase), scotch bonnet (atarodo), 1 onion, coarsely, and set all the ingredients aside. To make a good efo riro (stewed spinach): Remove the water after about 2 minutes and drain any excess water.

2) soak the smoked fish in hot salty water for 2 minutes (this removes the dirt off the fish),. I like to heat up my oil a bit. Here are the steps on how to cook efo riro:

Tips for the best result in cooking efo recipe use enough palm oil. Add the corchorus leaves, stir and allow to fry for 2 mins. Hence they make efo riro without palm oil.

1) boil the beef and assorted meat and set this aside. Add the chopped vegetable and stir the soup very well, leave it to simmer for 1 minute on a low heat. Preparation for efo riro recipe.

Keyword efo riro, vegetable soup. Gently add the soup stock including the meat and fish , bouillon cubes, cray fish and leaves for 6 minutes. Stir and cook for another 5 minutes to prevent the spinach from over.

Add the chopped leaves and stir to incorporate the mixture leave to cook for like 8 minutes. After about 15 minutes, add the crayfish, iru and dry fish. The name ‘efo’ means vegetables, hence it is a yoruba rich.

Get all your ingredients together: Your efo riro is set you can serve it with swallow, yam or rice. Efo riro is a fast cooking dish, so you’ll need to be proactive.

Vitamin a improves eye health, fights cataracts, boosts immunity. Leafy greens are an important part of a healthy diet, and i have the perfect solution for sneaking a few more in: It’s a great dish to really spice up those greens and enjoy eating them.

Remember to boil your shaki or promo meats first, then add the softer ones. While some because of certain health conditions don’t use oil at all. Just before it’s fully cooked, add the stockfish, boil till tender, and set aside.

Add the cooked assorted meat and stockfish. Efo riro is a traditional west african vegetable stew, and spinach is the main ingredient! Although some prefer cooking efo riro with vegetable oil;

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