Low Sodium Efo Riro
Dive into the vibrant flavors of *Low Sodium Efo Riro*, a lighter twist on the classic Nigerian spinach stew that's perfect for health-conscious food lovers. This hearty dish features tender spinach simmered in a rich, aromatic base of blended red bell peppers, tomatoes, onions, and garlic, accented by the earthy notes of turmeric and grated ginger. Palm oil provides an authentic depth, while dried crayfish powder adds a delicate umami touch. With just a hint of unrefined sea salt, this low sodium version ensures you enjoy all the bold flavors without compromising your dietary needs. Perfectly paired with rice, yam, or your favorite African staples, this comforting dish is quick to prepare, soul-warming, and packed with nutrients. Whether you're exploring Nigerian cuisine or looking for a wholesome, flavorful meal, this recipe is sure to impress.
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Recipe Information
Ingredients
- 500 grams Spinach, fresh or frozen
- 2 pieces Red bell peppers
- 1 piece Habanero peppers (optional for extra heat)
- 1 piece Onions, large
- 2 pieces Tomatoes, large
- 2 pieces Garlic cloves
- 80 ml Palm oil
- 1 tablespoon Dried crayfish powder
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Fresh ginger, grated
- 0.5 teaspoon Unrefined sea salt or low sodium salt
- 0.5 teaspoon Ground black pepper
- 200 ml Water or vegetable broth
Instructions
Wash the spinach thoroughly. If using fresh spinach, chop roughly and set aside.
Blend the red bell peppers, habanero (if using), tomatoes, onions, and garlic together with a little water until smooth.
Heat the palm oil in a large pot over medium heat until it becomes translucent.
Add the blended pepper mixture to the pot and fry for 10-15 minutes, stirring occasionally until the mixture reduces and the oil starts to float on top.
Stir in the dried crayfish powder, ground turmeric, and grated ginger, allowing the flavors to meld for about 2 minutes.
Add the spinach to the pot and stir well until it wilts, about 5 minutes for fresh spinach and slightly less for frozen spinach.
Pour in the water or vegetable broth, then add the sea salt or low sodium salt and ground black pepper. Stir thoroughly to combine.
Cover the pot and let it simmer gently for another 5-10 minutes, allowing the stew to thicken. Stir occasionally.
Taste and adjust seasonings as necessary, bearing in mind to keep it low sodium.
Remove from heat and let sit for a couple of minutes before serving. Efo Riro can accompany rice, yam, or other African staples.
Nutrition Facts
Calories |
1001 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.2 g | 99% | |
| Saturated Fat | 36.9 g | 184% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 2431 mg | 106% | |
| Total Carbohydrate | 68.8 g | 25% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 28.8 g | ||
| Protein | 27.4 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 626 mg | 48% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 4677 mg | 100% | |
*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.
