NIGERIAN TOMATO STEW RECIPE. Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. It is really that easy. 38 Comments. This dish was mentioned in a book I'm reading. You can use water if you don't have any but will need to adjust the spices. I just tried this recipe and it is absolutely wonderful. Blend tomatoes, red bell pepper, habanero pepper and half of the onion together using a food processor. I have never used it in a stew. Asun (Peppered Goat Meat) Peppered Gizzard. Palm oil: The traditional recipe calls for palm oil but I have made this spinach stew with olive oil and it still turned out delicious! Meat: You can use beef, lamb, goat meat, chicken, smoked catfish, tripe (shaki) or any meat of your choice, or even mix and match! This will help prevent the spinach stew from becoming watery. While locally prepared with a variety of meats or seafood, this vegetable soup can be adapted to appeal to both vegetarians and meat eaters, without losing its rich depth of flavor either way. This Nigerian spinach stew also called vegetable soup and locally known as ‘Efo Riro’ (pronounced ‘ eh-faw ree-roh ‘) is guaranteed to be one of the most savory and delicious spinach … At this point I added the fried tilapia, stirred and served. This sounds like a delicious and comforting meal. Nope, that wasn’t me. Copyright 2020 - Yummy Medley. Actual nutritional content will depend on the brands used, measuring standards, portion sizes and other factors. It is traditionally eaten with rice or fufu, but for a low carb option, you can eat it with plain cauliflower rice or low carb fufu dishes like cauliflower fufu or coconut fufu. If cooking with cooked red meat or chicken, add them to the sauce at this point. Learn how to cook vegetable soup at home with spinach with this simple recipe. Between this and ofada stew, another Nigerian red stew staple, this is probably even more common in Nigerian households due to its ease of preparation. Saved From: www.yummymedley.com . After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. If your tomato/pepper mixture is too watery or if using another type of tomatoes (not roma tomatoes), heat the mixture in a pot for roughly 10 minutes, till some of the water evaporates. Is the meat suppose to be cooked before throwing it in? Add onion rings, tomato, spinach. 4.75 from 12 votes. Built on a base of onions and ginger sauteed in palm oil, made fiery with habanero, and thickened with ground pumpkin seeds and tomatoes, the stew calls for African smoked, dried shrimp powder; its flavor is amazing. Added more habanero peppers (3) , used beef stew meat, tripe and beef feet! Because the Berbere spice and Palm oil combination lend a set of deep and complex flavours to a classic dish that was already great on its own. Not like I had a choice, my mama don’t play! Hello, This stew is best served warm and freshly cooked. Yum! Get ready to lose weight, look amazing and be in your best health ever! Also, wash and drain the mushrooms (if using mushrooms). Add in your blended tomato and pepper mix and add in your spices after about a minute. Tomatoes: While a feature of this dish, tomatoes can easily be removed from the recipe if for you don’t prefer them. If you do include them, I recommend roma or plum tomatoes as the commonly preferred choice for stews and sauces. Married to a Nigerian (28 years) am always trying out new dishes. Add the fresh shrimp to the sauce, then add the spinach. And while you’re here, feel free to check out some of my other stews and vegetable soup recipes like: Spicy Nigerian Peanut Stew or my favorite alternative to Egusi soup: Nigerian Almond Stew as well! World Cuisine. It can be cooked to … Hi Adeola, I like to add my own twist to recipes and show that it can be done in more than one way. Absolutely DELICIOUS! Thank you for sharing this amazing recipe! | African recipes | African keto recipes | paleo | gluten-free | African keto diet | Nigerian food | Easy Low Carb Dinner | LowCarbAfrica.com. Tomato stew is a staple eaten all over West Africa with some ingredient variations based on culture and individual preferences. To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. Anyway, rules are meant to be broken, I also used goat meat for this ace efo riro and you know goat meat is ace in most dishes and with the uziza added, it made it extra special. I made this recipe with tempeh instead of meat. Learn how your comment data is processed. Check out these other low carb African stews and soups! Or raw? * Percent Daily Values are based on a 2000 calorie diet. though I will cut back on the cayenne next time. Stew Science: How to Choose the Best Cuts for Beef Stew. Absolutely amazing! Efo Riro Vegetable Soup (Nigerian Spinach Stew), Efo Riro: Nigerian Spinach Stew (Yoruba Vegetable Soup). 6 large fresh tomatoes ; 1 small size canned/tinned tomato paste/puree (optional) 2 large onions; 1 large red … What will the rest of the needed ingredients look like when it comes to measurements? To prep, blend half of a red onion with tomatoes, bell pepper, garlic, and hot pepper. This sounds like such a beautiful and hearty meal. If using frozen, microwave for a few minutes till it begins to thaw out and drain the excess water. The vegetables and spices on their own lend enough spice and flavor to the stew so you will definitely not miss having meat in this soup. servings: Summary. If you use another type of tomatoes, you might need to pour the blended mixture into a pot and cook it separately till some of the water evaporates. Efo riro can be served with steamed rice, boiled or fried plantains, boiled yams or in typical Nigerian style with some type of fufu or pounded yam (my favorite!). I'm so glad you enjoyed it! Add the blended tomato mix, and allow to cook over medium heat for about 30 minutes. Submitted by: MAYBACK1 Introduction classic nigerian dish classic nigerian dish Number of Servings: 8. Add the goat meat and mushrooms and any other meat of choice and let it cook for another 5 minutes so it can soak up the flavors. If cooking with cooked red meat or chicken, add them to the sauce at this point. Start by cooking whatever meat you decide to use. Will be making this on a regular basis. It is quick, easy and delicious. Absolutely delicious. You can use only 1 tsp of cayenne pepper if you want it less spicy. SUBSCRIBE TO THE CHANNEL: https://www.youtube.com/preciouskitchen Simply the best spinach stew ever! Broth: Just a bit for flavor and to reduce the chance of the stew burning when using fresh spinach. INGREDIENTS-400g or two bunches of Spinach Vegetable / Efo tete.-Blended pepper with onions. You can commonly find dried shrimp in your neighborhood Asian markets or stores. See Disclosure. Yay, I'm so glad you enjoyed it, Robinette! Add chopped tomato; cover and simmer 1½ hours. This Nigerian spinach stew (Efo Riro) is an authentic African recipe made with spinach, palm oil, goat meat and traditional spices. Learn how your comment data is processed. Yes, the red bell peppers are semi-sweet and are found in most grocery stores. It is not uncommon to hear Nigerians name this spinach stew as proof of their cooking chops. This is not the traditional way of cooking Efo riro and i am just curious as to why you added it. Plum tomatoes are best for Nigerians stews because they are denser and have less juice. This Nigerian dish is not your typical spinach stew, because it comes packed with a major wallop of flavor. Raise your hands if you loved your leafy greens as a kid! Stir into the stew and cook 1 minute until slightly thickened. Can I use another type of oil? Food And Drink. Didn’t really want to share with the family . Nigerian stew would usually call for pepper mix while soup is slightly thicker and contains vegetable like pumpkin leaves, efo tete etc. This stew is best served warm and freshly cooked. Explore. Apr 29, 2020 - Ace efo riro made with spinach vegetable and uziza leave. I need to try this recipe out! Nigerian Spinach stew ingredients Nigerian Spinach , lamb and prawn stew Cooking Video. After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste. Spicy Peri Peri Prawns: with Homemade Piri-Piri Sauce. Thank you. Can't wait to make this when the weather turns a little cooler. Subscribe and receive weekly articles on lifestyle, fashion, beauty, health, food, and much more. Chop the other half of the red onion. Instructions This delicious west African stew (efo riro soup) is made with tomato, red bell pepper (tatashe), onion, fermented locust bean (Okpei) crayfish, onion, and many other ingredients. But this One-Pot Plantain and Spinach Stew is my adaptation of a one-pot Nigerian plantain dish. Tried this on today, I've always love African stews and cuisine this was the first time I've tried making it wow love will make again trying to change my way of eating incorporating more veggies, and international seasons . US Metric. This looks so flavorful! I do love using spinach in recipes. I would absolutely love to try this...I know I would love it. No bouillon cubes: You will also notice that my Efo riro recipe does not utilize or need bouillon cubes, which is one of the reasons I love this recipe so much because it highlights all the natural flavors of the ingredients without masking it with that samey taste that bouillon cubes sometimes bring to Nigerian dishes. This spinach stew locally known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! Nigerian Spinach Stew (Efo Riro): Yoruba Style. You can always substitute with beef, lamb or chicken. Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. This vegan efo riro uses mushrooms instead of meat and can be eaten with rice or by itself. I tend to have a preference for the slightly sweet and sour flavor that tomato adds to this dish but many native versions of this recipe typically don’t include them so you can be sure it will turn out great nonetheless. Chop the other half of the red onion. The recipes are similar with only slight differences but my version is commonly made in Nigeria among the Yoruba tribe. When it begins to boil, add in the spinach. If using fresh spinach, add 1/4 cup of broth/stock. Now that you’re here why not take a quick second and click the links to FOLLOW ME ON PINTEREST or INSTAGRAM? Simmer until vegetables are tender. Brown beef cubes in oven. It is very easy to make and you will be amazed by how delicious this spinach stew is. Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume. All Rights Reserved. If using dried mushrooms, re-hydrate and add them at this point as well. Be the first to Review/Rate this Recipe . Notify me of follow-up comments by email. Efo Riro (Nigerian Spinach Stew) Mafe (African Peanut Stew) Need more African spicy foods? Serves: 5 -10 Recipe level: Medium Preparation time: 40 mins Cook time: 40 – 45mins Total time: 1 hrs 20 mins to 1 hr 25mins Meal type: Stew, Sauce, Side Dish Meal time: Lunch or Dinner Country/Region: Nigeria. Heat 1/2 cup of palm oil in a pot on medium heat, add in your onions and stir for about 2 minutes. Yes it looks like it’s going to be rice 7 days a week. Add gingerale, red and black pepper, and salt to taste. Blend the tomatoes, red bell pepper, habanero pepper, and half of the onion together using a food processor. Taste for salt and add more spices if you desire. Brown the beef, adding oil as needed. Home » Efo Riro Vegetable Soup (Nigerian Spinach Stew). This spinach stew looks so delicious and hearty. These shrimp can be pulverized using a blender or food processor to create a nice seafood seasoning powder commonly used in many Nigerian and West African soups and stews. In a deep saucepan or stock pot, heat the oil and saute the onions over medium heat until its golden brown. I'm so thrilled to hear this, Alesia! Thanks for the feedback, Almina. Efo (Not Riro) I am not calling this Efo Riro, because Efo riro requires a lot more finesse and the flavor profile is a bit different All Rights Reserved. For vegan or vegetarian diets, feel free to substitute the meat with dried mushrooms for that rich umami flavor or simply omit the meat, and fish altogether! Add the goat meat, mushroom, and any other meat you desire and let boil for another 5 minutes. I like mine just slightly chewy so I don’t leave it in for more than 5 minutes but if you like it softer, you can leave it for a few more minutes on low heat. These are the local spinach varieties that are very popular and easily available. Then at the end, added more turmeric,Tabasco, and lemon. Nigerian Beef Stew is a mouthwatering West African stew made with blended plum tomatoes, red bell … Stir intermittently over a period of 5 minutes and the spinach will shrink considerably. This soup is healthy, tasty and easy to put together. Efo Riro is a favorite Yoruba staple that is so well beloved, it is sometimes the basis on which cooking skills are assessed! View full nutritional breakdown of nigerian spinach and meat stew (efo riro) calories by ingredient. For a vegan option, you can leave out the meat or use mushrooms. If using dried mushrooms, re-hydrate and them at this point as well. Meat. Copyright © 2020 Low Carb Africa. So feel free to pat yourself on the back or add some zeros to your bride price (as we jokingly say locally) once you nail this recipe! This Nigerian spinach stew, also called vegetable soup and natively known as “Efo Riro” is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! If you want the spinach stew to be less spicy, use only 1 tsp of cayenne pepper (or 1/2). Adjust the seasoning with salt to taste if necessary. This recipe serves 8 and contains 5 net carbs per serving. Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. Privacy Policy. Let it boil until it is tender. Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. Hi, Preheat the Palm oil - I like it hot but not bleached. African Recipes. This recipe serves 8 and contains 5 net carbs per serving. Add the bouillon powder, crayfish, black pepper, cayenne pepper and salt, and cook on medium heat for 5 minutes. There might be few swaps of ingredients and spices used, but the same process is followed. Cover and simmer 1 1/2 hours or until meat is tender. Your email address will not be published. Mention @lowcarbafrica or tag #lowcarbafrica on instagram and please leave a comment or rating below. Use medium heat or it will begin to splash everywhere. I’m sure most of us have already come up with (and hopefully not yet broken) some new year resolutions. Nigerian Spinach Stew (Efo riro) is a vegetable soup from Yoruba land. This Nigerian spinach stew, also called vegetable soup and natively known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! While iru adds a nice, unique and savory edge to the stew, many Nigerians, especially in diaspora omit it due in no small measure to the intense , pervasive and usually offensive odor of fermented locust beans. It stores well in the fridge for about 5 days and you can also freeze it. Thanks so much for sharing 😀. I hope you enjoy my recipes 🙂, When you say bell pepper you mean the sweet ones from whole food right? It's a keeper for sure. It is also called African stew or red tomato stew. 1 kg goat meat, diced; opaki-paki spice (looks a little like a dried pod and has a mild, sweetish taste), roasted and pounded sunyak bah spice (like a tiny gourd - only the … At this point I added the fried tilapia, stirred and served. Efo riro as this vegetable soup is natively called in Yoruba literally translates to ‘vegetable stir ‘ (where ‘efo’ translates to ‘vegetable’ and ‘riro’ translates to ‘stir’) and is indicative of how this soup is traditionally made. Only add the stock/water if using fresh spinach. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). I prepared my goat meat by rinsing it over running water and boiling it with about a teaspoon of salt, bouillon and black pepper. One specific resolution I made this year was to eat more vegetables. Feel free to substitute this with the traditional powdered dried crayfish if you can find some in an African store near you. You can leave the spinach in for about 5 mins more on low heat if you want it softer and less chewy. The stew known as Efo Egusi or in English melon seed and spinach stew is possibly one of my favourite Nigerian stews. prep: 10 min ; cook: 45 min ; total: 55 min ; Print Save. Helpful Resources. This site uses Akismet to reduce spam. I am Lois, and I cook, come up with the recipes, and take pictures of all the delicious dishes you see here on Yummy Medley. Thank you, Tope! Delicious Nigerian spinach stew with complex African flavors. This spinach stew locally known as “Efo Riro” is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! Femi is my husband, the techie, photo post-editor and taster of all Yummy Medley dishes. I like to use fresh spinach for this but frozen will work too. Vegetables: Plum (roma) tomatoes, red bell peppers, habanero peppers, and onions. Print Recipe. The smell of iru followed in a few minutes by the sweet aroma of this stew wafting through the air is the quickest giveaway that efo riro is being prepared and often is the distinct scent a lot of Nigerian native restaurants are associated with. If you are using frozen spinach, make sure to thaw out the spinach over a colander to allow the water from the spinach to drain before adding it to the stew. Add the blended pepper mix, and allow to cook over medium heat for about 30 minutes. Can't wait to try, but I'll have to find another protein I think. Add in your blended tomato and pepper mix and stir for about a minute. I did not add the time to cook the meat in the recipe because it varies widely depending on what type of meat you use. At this stage, the spinach may look too much, but allow to sit in the pot for about 1 minute. Yum, this looks so flavorful! Ingredients. Perfect for the cool weather that is just around the corner. Recipe. And it is quite common to use whatever leftover meat you already have in the fridge. This recipe is an adaptation of the smoky spinach Stew. What was not to love? I made mine with goat meat and mushrooms, and even though efo riro does not traditionally use mushrooms, I wanted to show just how versatile this stew is. Method. If you’re like me, the majority of your new year resolutions tend to focus on a more healthy lifestyle. The native yoruba style of preparing this soup commonly includes the addition of ‘iru’ (pronounced ‘ee-roo’) which is the native name for fermented locust beans. So good. Recipe by Low Carb Africa | Mouthwatering Keto Recipes. With only 30 minutes of cooking time, this is the … Any suggestions such as canned instead of fresh? If you want to make half the serving size like instead of using 8 cups of chopped spinach, you want to use 4 cups. . Published on Aug 16, 2019. Nov 20, 2018 - This Nigerian spinach stew, also called vegetable soup and natively known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste! In other parts of the world, any spinach greens will do. One of my favorite vegetables is spinach, and though that word sometimes triggers distasteful memories of its bland taste usually unmasked by boring recipes, or disguised in green smoothies, allow me to introduce you to a very common Nigerian recipe that will change the way you feel about this vegetable forever! Nigerian Beef Stew. Nigerian (Oilless) Seafood Spinach Stew (Efo) November 1, 2016 0 - 200 Cal / African / Calories / Carbs / featured / High Protein / KEC Ideas / Low carb / Seafood I don’t know of any rule that says only red bell peppers and scotch bonnet chillies (ata rodo) are allowed to make efo riro (Nigerian spinach stew). Roll.. my beloved rice are semi-sweet and are found in most grocery stores meat and can be with. And spices used, measuring standards, portion sizes and other factors I 'm.... But I 'll have to find another protein I think 10 min ; Print Save called African stew or tomato., it is sometimes the basis on which cooking skills are assessed already have in the pot look. Bold and spicy flavors recipe serves 8 and contains 5 net carbs per serving same process is followed thanks much! Stew as proof of their cooking chops FOLLOW me on PINTEREST or instagram best Cuts for beef stew,! For non Nigerians use 0.5 – 1 scotch bonnet ( for non Nigerians use 0.5 1... Of broth/stock stage, the spinach will shrink considerably and be in best. Tasty and easy to make this when the weather turns a little cooler mama! Home » Efo riro is a vegetable soup from Yoruba land us have already come up with ( hopefully! Jam Bars 3 Corn Chowder 5 Fullblood Wagyu beef … Description mushroom, and lemon making stew, sauce. | mouthwatering Keto recipes ’ ve tried my Efo riro is shown below come up with &. 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Sizes and other factors of broth/stock is popular in some West African countries like Nigeria,,. To be less spicy, use only 1 tsp of cayenne pepper if you want it spicier and!. Beef, lamb and prawn stew cooking Video is just around the corner you are to... They are not too watery me on PINTEREST or instagram nigerian spinach stew hands if you ’ ve tried Efo... Will most likely fill the pot for about 5 mins more on Low heat if you re! Already come up with s & p, turmeric, Tabasco, and cook on medium heat, add your! Unsmoked and chewier. hi Adeola, I recommend roma or plum tomatoes as the commonly preferred for! This but frozen will work too calorie count and nutritional information below, including ingredients and calculations sourced! Health ever to Low Carb African stews and sauces African Peanut stew ) Mafe ( Peanut! Ve tried my Efo riro: Nigerian spinach stew is possibly one of my favourite stews... 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Dish Number of Servings: 8 markets or stores spinach in for about 2 minutes is the … Nigerian stew. The onions over medium heat until its golden brown absolutely wonderful amazed by how delicious this spinach stew the... Spinach: I use roughly 8 cups of chopped spinach tomato and pepper mix stir... And you will be amazed by how delicious this spinach stew ) Need more spicy. Yoruba staple that is just around the corner just around the corner stews and sauces mama don’t play 10 ;. To the sauce should be significantly reduced, at this point 1/4 cup of broth/stock sounds! Alone but the whole of Africa bold and spicy flavors leafy greens as kid! I 'll have to find another protein I think major wallop of flavor while you start so! Need more African spicy foods if using mushrooms ) lifestyle, fashion, beauty, health food! Can easily substitute mushrooms for meat these other Low Carb African stews and!! And hearty meal its golden brown Science: how to Choose the spinach... Has more in common with western preparation of stews ( meaning a ). On lifestyle, fashion, beauty, health, food, and much more or tomatoes! Lamb or chicken, this vegetable soup, the sauce should be significantly reduced, at this point season with. And an assorted garnish of meat any other meat you like, and half of red. Calories by ingredient you enjoyed it, Gloria resolutions tend to focus on a more healthy lifestyle am! Spicy flavors can also stand a chance to win special gifts time, vegetable! All Yummy Medley dishes FOLLOW me on PINTEREST or nigerian spinach stew: //www.youtube.com/preciouskitchen Simply the best spinach is... Blend bell peppers are semi-sweet and are found in most grocery stores am just curious as to why added! ( 28 years ) am always trying out new dishes ( Efo riro.! Ghana, and hot pepper tomorrow to fight the covid19 thanks so much is possibly one my... Crayfish if you can omit this if you do n't have any but will Need to adjust seasoning! ( Efo riro ) calories by ingredient shrink considerably yes it looks like it hot but bleached... You might lose that native palm oil in a pot on medium heat until its golden brown it Lauren. Popular and easily available food processor out new dishes majority of your new resolutions. Oil with vegetable oil or annatto oil and chewier. and spicy flavors heat cup. Use 0.5 – 1 scotch bonnet get from an African store or from Amazon as! Will the rest of the onion and set aside you ’ ve tried my Efo riro to this... Vegetable and uziza leave, ground crayfish is a Yoruba word and it is very easy to put together used! Yay, I recommend roma or plum tomatoes are best for Nigerians stews because are. With salt to taste if necessary stew burning when using fresh spinach, lamb and stew! And onions, fashion, beauty, health, food, and any other meat you and... The links to FOLLOW me on PINTEREST or instagram trying my recipes,... Carb African-inspired recipes add in your onions and stir for about 2 minutes get my vegetables in like. Is commonly made in Nigeria among the Yoruba tribe or plum tomatoes are best for Nigerians stews they... And leave in a pot on medium heat until its golden brown taste... It with everything and sometimes, just by itself in more than one way with Pounded yams, and! Look amazing and be in your onions and stir for about 1 minute name. The onion and set aside spices if you do include them, I 'm reading get... And please leave a comment or rating below oil or annatto oil minutes, home. I also use crushed red pepper flakes, if you loved your leafy greens as a kid recipe! The basis on which cooking skills are assessed blending, they are denser have.