Efo Spinach
Transform your dinner table with the vibrant and richly flavored Efo Spinach, a classic West African dish that showcases the perfect harmony of bold spices and fresh greens. This hearty spinach stew is simmered in a fragrant blend of palm oil, smoky fish, and a pepper-tomato base, elevated by the earthy umami of ground crayfish and aromatic seasonings. Quick to prepare in just under an hour, Efo Spinach is as nourishing as it is flavorful, making it a standout addition to your weeknight meals or special occasions. Serve it steaming hot over white rice or alongside pounded yam for a truly authentic and satisfying culinary experience. Packed with nutrients and bursting with bold, robust flavors, this spinach recipe is bound to become a family favorite. Optimize your next meal with Efo Spinach—a true celebration of African comfort food!
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 500 grams fresh spinach leaves
- 4 tablespoons palm oil
- 1 large (chopped) onion
- 2 medium (blended) red bell peppers
- 2 small (blended) scotch bonnet peppers
- 3 medium (blended) tomatoes
- 2 minced garlic cloves
- 1 tablespoon ground crayfish
- 1 cup (shredded) smoked fish
- 1 cup beef or chicken stock
- 2 cubes seasoning cubes
- 1 teaspoon (to taste) salt
- 1 teaspoon (to taste) ground pepper
Instructions
Rinse the fresh spinach thoroughly under running water. Chop the spinach into bite-sized pieces and set aside.
In a blender, blend the red bell peppers, scotch bonnet peppers, and tomatoes together until smooth.
Heat the palm oil in a large pot over medium heat. Add the chopped onion and minced garlic, then sauté for 2-3 minutes until fragrant and softened.
Pour in the blended pepper and tomato mixture. Stir well and let it cook for 10-15 minutes, stirring occasionally, until the mixture thickens and the oil begins to separate.
Add the ground crayfish, smoked fish, and beef or chicken stock to the pot. Stir everything together and allow it to cook for an additional 5 minutes.
Crumble in the seasoning cubes, then add salt and ground pepper to taste. Stir well to ensure even seasoning.
Add the chopped spinach to the pot, stirring it into the sauce. Allow the spinach to cook for 3-5 minutes, just until it wilts and absorbs the flavors.
Remove the pot from heat and serve the Efo Spinach hot. It pairs wonderfully with rice, boiled yams, or pounded yam.
Nutrition Facts
Calories |
280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 31 mg | 10% | |
| Sodium | 1495 mg | 65% | |
| Total Carbohydrate | 21.7 g | 8% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 9.7 g | ||
| Protein | 15.9 g | 32% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 186 mg | 14% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1412 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
