THE CLASSIC EFO RIRO

Efo Riro is a popular vegetable soup of  the Yoruba people located in the South-West of Nigeria. Efo riro is a classic, delicious, quick and it qualifies as a  typical Nigerian food and it can be eaten on its own or with any swallow or carbohydrate of your choice.

If you want to make efo riro the Yoruba way, it is important you use locust beans, smoked fish/dried fish and palm oil. Every other thing you decide to add after the core ingredients just complements it.

Also, you need coarsely blended pepper to make the vegetable soup. Efo riro can be is a very healthy food and it contains a lot of nutritional benefits, it can also be eaten when dieting.

INGREDIENTS:
2 bunches vegetable leaves ( you can also use Soko or Tete)
Blended pepper
Palm Oil
Onions
Assorted meats of your choice (Shaki, Kpomo, cow leg, smoked turkey or beef are ideal)
Dried stockfish (Panla)
Locust beans (Iru)
seasoning cubes
Crayfish
Salt to taste

PROCESS

•Place a pan on medium heat and add palm oil, heat for about 5 minutes but don’t bleach.

•Followed by iru, chopped onions and fry in the oil for about 2 minutes.

•Add blended pepper to the palm oil and stir to combine, after about 3 minutes.

•Move on to add the diced ponmo, ground crayfish, assorted meat or fish and cook for another 3-4 minutes on low heat.

•Add seasoning and pinch of salt. (Check for salt at the later stage of the cooking)
Whilst you are waiting for the sauce to cook, boil water enough to cover the vegetable.

•Once the water is boiled, pour over the vegetable and cover with a lid for 5-10 minutes.

• Strain and squeeze out excess water from the vegetable.

•Cook the sauce till oil floats on the top, add half of the smoked fish, dried smelt fish and stir to combine.

•Add the vegetable to the sauce and stir till all is well incorporated.Check for salt and cook for another 4 minutes. Take it off the heat and set aside.

Serve Efo Riro soup.

NUTRITIONAL BENEFITS OF EFO RIRO

•Efo Riro is very low in calories and fats.

•Efo Riro has a good supply of iron. Iron is an essential trace element required by your body to produce red blood cell.

•African Spinach is a rich source of fibre and water. It aids digestion and prevents constipation.

•Efo Shoko also contains a lot of calcium. It plays a key role in maintaining healthy bones.

•Efo riro contains vitamin c and e
Contains protein and carbohydrate,
Its helps in weight loss.

•Generally, efo riro is highly nutritious and recommended to be eaten so as to stay healthy.