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Efo riro is a rich vegetable soup that is native to the Yoruba’s of Western Nigeria. The vegetables that can be used to cook this soup are Efo Shoko or Efo Tete but leafy or frozen spinach is a very good substitute.
Below is complete list of ingredients and instructions.
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Servings: 8 people
Preparation time: 20 mins
Cooking time: 30 mins
Ingredients
* 3–4 bunches of Efo Tete. You can substitute it with Shoko, spinach or kale.
* 3 red bell peppers (tatashe)
* 3 scotch bonnet chillies ( ata rodo)
* 2 onions
* 1 cup of Palm oil
* 3 tbsp locust beans (iru woro)
* 1 whole smoked mackerel
* 2 smoked ponmo, washed and diced
* 2 tbsp ground crayfish
* Salt to taste
* Seasoning cubes, according to preference
Preparation
* If you’re making use of the dried ponmo, soak them in warm water for at least 36–48 hours. Wash it clean and set aside.
* Pick the vegetable from the stalk and slice it
* Rinse the vegetable clean. Drain and set aside
* Wash locust beans and set aside
* Shred the smoked fish into flakes and set aside
* Blend the pepper with the remaining onions until coarse and then set aside.
To cook;
* Place a pot on medium heat and add Palm oil, heat for about 5 minutes
* Add half of the locust beans and the chopped onions and then fry for about 2 minutes
* Add the blended pepper to the palm oil and stir. After 3 minutes add the remaining locust beans, diced ponmo and ground crayfish and cook for another 3–4 minutes on low heat
* Add seasoning cubes and a pinch of salt as desired
* Whilst you’re waiting for the sauce to cook, boil water that will be enough to submerge the vegetable. Once the water is boiled, pour it over the vegetable and cover with a lid for 5 minutes and then strain excess water from the vegetable
* Continue to cook the sauce till the oil floats to the top then add half of the smoked fish and stir
* Add the vegetable to the sauce and stir until it all mixes together
* Add the remaining smoked mackerel and carefully combine in the vegetable then set aside for another 4 minutes
* Take it off the heat and set aside
* Serve with any swallow of your choice, boiled rice or plantain. You can also choose to eat it on its own
Note: you can make use of beef, shaki, chicken etc. It all depends on what soothes your taste buds.
Nutritional content
Calories 183.1
Carbs 7.5 g
Fat 10.3 g
Protein 13.2 g
Vitamin A 116%
Vitamin C 49%
Calcium 6%
Iron 13%
Cholesterol 49.0 mg
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