Gluten-Free Efo Riro
Discover the vibrant flavors of Nigeria with this Gluten-Free Efo Riro recipe—an irresistible spinach stew that's as nourishing as it is delicious. This dish combines fresh spinach, smoky fish, and a rich, savory blend of peppers, tomatoes, garlic, and traditional locust beans (iru) for an authentic taste of West African cuisine. Cooked in fragrant palm oil and elevated with ground crayfish and chicken stock, every bite bursts with bold, layered flavors. Perfect for gluten-free diners, it's an easy-to-make one-pot meal that comes together in under an hour. Serve it hot with gluten-free rice or ripe plantains for a wholesome, satisfying experience that's packed with nutrients. Whether you're new to African cuisine or a seasoned fan, this Efo Riro is a guaranteed crowd-pleaser!
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Recipe Information
Ingredients
- 500 grams Fresh spinach
- 80 ml Palm oil
- 2 large Red bell peppers
- 2 units Habanero peppers
- 3 medium Tomatoes
- 1 large Onion
- 4 units Garlic cloves
- 200 grams Smoked fish
- 250 ml Chicken stock
- 2 tablespoons Locust beans (iru)
- 1 teaspoon Salt
- 1 tablespoon Ground crayfish
- 2 units Seasoning cubes
Instructions
Begin by washing the spinach thoroughly to remove any dirt. If using large leaves, chop them into bite-sized pieces and set aside.
Blend the red bell peppers, habanero peppers, tomatoes, and onion into a smooth mixture. Add the garlic cloves and blend again.
In a pot, heat the palm oil on medium heat until it melts. Be careful to avoid overheating to preserve its nutritional content.
Pour the blended mixture into the pot and cook for about 10 minutes, stirring occasionally. This helps to reduce excess liquid and enhance flavor.
Add the chicken stock, smoked fish, locust beans, and the seasoning cubes to the pot, stirring well. Let this simmer for another 5 minutes.
Introduce the cleaned and chopped spinach to the pot, stirring to ensure everything is well combined.
Season with salt and ground crayfish, stirring continuously. Cook for an additional 5 minutes to blend flavors, ensuring the spinach retains its vibrant color.
Adjust the seasoning to taste and allow the stew to simmer on low heat for a further 5 minutes until the flavors meld thoroughly.
Serve hot with a side of choice, such as gluten-free rice or plantain.
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.6 g | 110% | |
| Saturated Fat | 37.4 g | 187% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 189 mg | 63% | |
| Sodium | 6209 mg | 270% | |
| Total Carbohydrate | 91.7 g | 33% | |
| Dietary Fiber | 31.5 g | 112% | |
| Total Sugars | 34.0 g | ||
| Protein | 94.9 g | 190% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 763 mg | 59% | |
| Iron | 24.7 mg | 137% | |
| Potassium | 2954 mg | 63% | |
*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.
