Efo Riro is a rich Vegetable soup that is native to the Yorubas of western Nigeria. The vegetables that can be used to cook this soup are water leaves and pumpkin leaves. If these are not readily where you live, frozen Spinach is a very good substitute.
PREP: 8 – 10 Minutes
COOK: 20 Minutes
SERVES: 2 Minutes
BEST INGREDIENTS FOR COOKING EFO RIRO
Assorted meat and Fish
Shaki (Cow tripe)
Palm oil: 20Cl
Crayfish (A handful)
Onions: 1 medium bulb
3 big stock cubes (Spinach needs more seasoning)
Salt and Habanero / Scotch Bonnet peppers: to taste
Other meats you can add to Efo Riro:
The more the variety of meats and Fish you can add to Efo Riro, the better. So feel free to add: Snails, and other Offals, Kanda etc.
DIRECTIONS FOR PREPARING EFO RIRO
Preparation direction for Efo Riro
Soak the stock Fish and Dry fish for a few hours. The length of time depends on how hard the Stock fish is. Mine soaks in less than 45 Minutes. When soft, clean the Fish remove the bones and separate them into small pieces.
Cut the Frozen spinach and wring out the excess water when fully defrosted.
Prepare other ingredients: pound/blitz the pepper, cut the onions and grind the crayfish
Cooking Directions for Efo Riro
Start cooking the Shaki first with as little water as possible because it is the toughest meat in the bunch. This soup should have as little water as possible so add small amounts of water at a time and top it up as you cook.
When the Shaki starts to curl, add the dry fish and Stock fish.
When the Shaki is almost done, add beef, stock cubes and onions and cook till all the meat and fish are all well done.
Top up the water to about half the contents of the pot. Add the crayfish, smoked fish, pepper and palm oil.
Cover the pot and cook at high heat till the oil has changed from red to yellow.
Add the Spinach or any other soft vegetable: Pumpkin, water leaves etc.
Cover the pot till it gets a good boil, taking care not to overcook the vegetables. Add salt to taste and leave it to cook for 2 Minutes.
Serve Efo Riro with Semolina, Amala, Pounded Yam, Eba (Garri), Semovita, Wheat and any other fufu meal or recipe.
Frequently Asked Questions And Answers
What is EFO leaf in English?
Efo Shoko (sometimes called Lagos Spinach or Nigerian Spinach) is a type of Celosia eaten in soups, stews, and side dishes in parts of Nigeria, Benin, Congo, and Cameroon, as well as in Indonesia and India.
What is the benefit of efo riro leaves?
Health Benefits of EFO RIRO according to ewacoltd. It is a healthy diet because it contains vital ingredients such as red bell pepper: 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.
What is the difference between edikaikong and efo riro?
Edikang Ikong is a Nigerian soup typical prepared by ethnic groups in the south (Efiks, Ibibio etc). It is reminiscent of the Yoruba style Efo Riro, Both calls for similar ingredients. The major difference is the use of Pumpkin leaves (Ikong Ubong) for this soup, whereas Efo riro largely contains Tete, Shoko or yanrin.
What is the most nutritious Nigerian soup?
Edikang Ikong soup is recognized as one of the healthiest Nigerian soups because of its rich nutritional contents some of which include; Protein, Vitamin B1, B2 and E, Fiber, Folic acid, Carbohydrate, Calcium, Iron, Phosphor, Selenium, Potassium.
What are the health benefits of EFO Ebolo?
Studies have also confirmed wound healing, anti-diarrheal, anti-tumour, antioxidant, antidiabetic, hepatoprotective and radical scavenging properties for this vegetable species. It is also used as green fodder for poultry and livestock.
What is the health benefit of drinking Ewedu leaf?
The presence of vitamin A, C, and E in jute leaf helps increase the production of collagen which helps the skin to be firm and beautiful. It is anti-inflammatory. It regulates blood pressure. It contains a high amount of calcium which contributes to having stronger teeth and bones.
What is the difference between EFO and egusi?
Efo Elegusi is a soup that combines egusi and a myriad of other delicious ingredients for a filling meal. While traditional “Egusi” describes the basic soup version of this dish, efo elegusi means that this is an Egusi dish made with the highest-quality and quantity of green vegetables.
Is Efo Riro good for weight loss?
Additionally, because it is vegetable-based, Efo Riro is a very good diet option if you are looking to lose weight. Ogbono is made from the seeds of a fruit called the African mango. The seeds are dried then ground and cooked in palm oil to make the soup.
What is Nigerian spinach called?
Efo Tete:Nigerian Spinach (Efo Tete) has thick, soft, oval to arrow shaped leaves and bright green stems. Both the leaves and stems are edible. Spinach is considered a super food and is packed with vitamin C, beta-carotene and folate. Nigeria Spinach is delicious when eaten raw in a salad or cooked until slightly wilted.
What is water spinach in Yoruba?
Waterleaf is known as Efo Gbure in Yoruba and is a very important leafy vegetable in Nigeria. They were once considered to be in the Purslane family and are sometimes called Surinam Purslane.
What is the English name of EFO Ugu?
Common names for the plant include fluted gourd, fluted pumpkin, ugu (in the Igbo language), okwukwo-wiri (in Ikwerre language), and ikong-ubong (in the Efik and Ibibio languages).
Is EFO good for you?
Efo Riro is a healthy and nutritious dish that is a good source of vitamins, minerals, and protein. It is also a good source of fiber, protein, and vitamins A and C. which is essential for your healthy living.
What is the nutritional value of EFO?
Nutritional Content/ Value of Efo Riro (Spinach) Leaves. A cup of raw spinach contains about 7 calories, 1 gm Protein, Fiber and Carbs each. Spinach is an excellent source of Vitamin K, Vitamin A, Vitamin C and minerals Manganese, Magnesium, Calcium, Potassium, zinc, selenium and Iron.
What is another name for EFO?
Cnidoscolus aconitifolius is commonly referred to as ‘Chaya’ or ‘tree spinach’ in Mexico, ‘Efo Iyana Ipaja’ or ‘Efo Jerusalem’ in South-West Nigeria and ‘Hospital Too Far’ in Niger Delta areas of Nigeria.
What type of EFO is in Nigeria?
The first one and the first choice is Efo Shoko, the second is Efo Tete (Green Amaranth). Both are available in Nigerian markets. Other meats you can add to Efo Riro: The more the variety of meats and fish you can add to Efo Riro, the better so feel free to add: snails and other offals, ponmo (cow skin) etc.
Who created Efo Riro?
Up for discussion on our food history segment today is the culinary jewel, Efo Riro. This rich vegetable soup is native to the Yoruba people of South-Western Nigeria. The word, is derived from two Yoruba words, efo which means green leafy vegetable and riro which means to stir.