healthy efo riro recipe
In this video I make a healthy version of Efo Riro soup. 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.
Efo Riro Vegetable Soup Omoayo S Kitchen Omoayo Discover Vegetable Soup Recipes African Cooking Diy Easy Recipes
I have already cooked the meat since.
. Efo riro is loaded with a variety of proteins and you will need to cook them. Efo Riro is a fast cooking dish so youll need to be proactive. Then add the broth.
Ingredients for Efo Riro Assorted meat and fish. Efo-Riro is a healthy vegetable soup because it contains various nutritional ingredients like. Add fish ponmo and any other thing you.
The vegetables that people use to cook this delicios soup are Efo Shoko or Efo Tete green Amaranth. Add the Ata Din Din sauce and the crayfish and saute for another minute until fragrant. Add stockfish to the meat and cook them all at once until they become tender.
Pour in blended tomatoes and pepper and fry. 2 tablespoons canola or other neutral oil. Directions Put together the meat.
After 3 minutes add the vegetables mix well and leave to simmer for 3 more minutes and your delicious Efo. 3 pounds fresh amaranth greens also known as tete or callaloo or mature spinach or 2 pounds frozen whole-leaf spinach thawed. Efo is a green leafy vegetable plentiful in Nigeria.
Ad Browse discover thousands of brands. Fill a big pot midway with water and produce to. Allow to simmer and reduce for another 5 minutes.
Half Cup of Ground Crayfish. 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. 1 medium onion peeled and minced.
How to Make Efo Riro Ingredient Highlights and Tips. It contains vitamin E and rich contents of saturated mono-unsaturated fatty acids. Please try it and let me know how it goes.
Add the assorted meat stir well and simmer for 3 minutes. Now season the meats add sliced onions and boil on medium heat. Efo Riro or AfricanNigerian spinach and meat stew is a rich vegetable soup originally from the Yorubas of Western Nigeria.
Add the diced onion and saute until soft and just translucent about 3 minutes. Scoop out the meats and set aside. The main benefit of this recipe is it is.
For the efo riro. Add the blended pepper and leave to cook for some minutes. While I used raw spinach in this recipe feel free to substitute it with any or a mix of your favorite green leafy vegetables such as red or green amaranth or fruited pumpkin leaves mentioned prior kale or collard greens.
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. Add the chopped spinach and cook until wilted about 5 to 8 minutes. You cant go wrong with this recipe.
To a big pot add the rooster onion chiles dried fish ginger garlic bouillon cubes salt. Add locust beans and fry. If you are using frozen spinach make sure to thaw out the spinach over a.
12 cup or 120ml palm oil 1 large onion sliced 6 tatashe red bell peppers blended 2 ata rodo scotch bonnet blended 1 bunch efo tete 1 shot. While the meat. Add stock salt maggi crayfish powder locust beans and leave to simmer for 5 minutes.
Heat up groundnut oil and fry meats till brown. When it is hot add some sliced onions and fry. Also this recipe is Paleo Whole 30 and Keto compliant so whats not to love.
Remember to boil the tougher meats first then add the softer ones. Half cup of sliced onions. Use a combination of the following.
Wash and clean the meats and cook till tender. Efo is a green leafy vegetable plentiful in Nigeria. Hi GuysIn this video Im showing you how I cook my delicious Efo Riro soup.
So you dont have to cut Efo Riro out of your diet plan. In this video I make a healthy version of Efo Riro soup. 3 tbsp crayfish 1 small onion chopped 1 kg beef 12 kg shaki 2 tsp pink himalayan salt crystals 2L water.
Heat up palm oil and pour in chopped onions and fry. Free shipping on qualified orders. Trying to become a part of the fitfam and cant seem to stop craving Efo Riro.
Place pot on fire. Stir and taste for add seasoning and salt and add if necessaryAdd the cameroon pepper too if using. Add fried meats and stir inches.
Add salt Maggi cubes. It has twice the amount of vitamin C in a green pepper and 9 times more vitamins A and K and promotes good sight and aids digestion. It is interesting to know that the name of this dish literally mean stirred leafy vegetable.
In this video food blogger Minjiba Cookey shares an amazing healthy recipe for Efo Riro. Read customer reviews find best sellers. May 19 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.
2-3 spoons of iru locust beans smoked fish 2-3 medium Palm oil 200ml 3 Seasoning cubes. Free easy returns on millions of items. 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.
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. Easy step to make efo riro vegetable soup with pictures 1. In the meantime make the stew.
Wash meat and season it with pepper onions 1 seasoning cube and salt and place on a medium heat. To a blender add the bell peppers tomatoes onions chiles and half a cup of water.
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