Keto Efo Riro
Dive into the rich, bold flavors of Keto Efo Riro, a low-carb twist on Nigeria's beloved spinach stew. This vibrant dish features tender beef and goat meat, smoky fish, and aromatic spices simmered in a luscious pepper-tomato base enriched with palm oil. Blended red bell peppers and scotch bonnet provide a gentle heat, while ground crayfish and seasoning cubes infuse layers of depth and authenticity. Fresh spinach adds a wholesome touch, making this keto-friendly recipe a satisfying choice for those craving a hearty, one-pot meal. Perfectly suited for busy weeknights or leisurely dinners, Keto Efo Riro effortlessly delivers traditional African flavors while supporting your low-carb lifestyle. Serve it hot and savor every spoonful of this protein-packed delight!
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Recipe Information
Ingredients
- 500 grams Spinach
- 3 tablespoons Palm oil
- 500 grams Beef (cubed)
- 250 grams Goat meat (cubed)
- 2 pieces Smoked fish
- 1 tablespoon Ground crayfish
- 2 medium Red bell pepper
- 1 piece Scotch bonnet peppers
- 1 large Onions
- 3 pieces Garlic cloves
- 2 tablespoons Tomato paste
- 2 cubes Seasoning cubes
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 500 milliliters Water
Instructions
Wash and coarsely chop the spinach, and set aside.
Blend the red bell peppers, scotch bonnet pepper, and half of the onion in a blender until smooth.
Cube the remaining onion and finely chop the garlic cloves.
In a large pot, heat the palm oil over medium heat. Add the cubed onions and garlic, and sauté until fragrant and translucent.
Add the blended pepper mixture to the pot and cook for about 10 minutes, stirring occasionally to reduce excess water.
Incorporate the tomato paste into the mixture, stirring well to combine.
Add the beef and goat meat to the sauce, along with the water, the seasoning cubes, and salt. Stir well and cover the pot, leaving it to cook for about 30 minutes or until the meat becomes tender.
Add the smoked fish and ground crayfish to the pot. Stir to mix and allow to cook for another 15 minutes.
Season the stew with black pepper, adjusting the seasoning as needed.
Add the chopped spinach, stirring gently to combine all components thoroughly. Allow the spinach to wilt for about 5 minutes.
Remove from heat and let the Efo Riro sit for a few minutes before serving, allowing the blend of flavors to settle.
Serve warm as a hearty keto-friendly meal, either standalone or paired with keto bread.
Nutrition Facts
Calories |
2639 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 157.6 g | 202% | |
| Saturated Fat | 64.4 g | 322% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 816 mg | 272% | |
| Sodium | 7430 mg | 323% | |
| Total Carbohydrate | 54.2 g | 20% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 25.5 g | ||
| Protein | 259.7 g | 519% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 671 mg | 52% | |
| Iron | 35.4 mg | 197% | |
| Potassium | 7663 mg | 163% | |
*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.
