Nut-Free Efo Riro
Dive into the rich and vibrant flavors of West Africa with this Nut-Free Efo Riro, a wholesome Nigerian spinach stew that’s perfect for allergy-conscious households. Featuring tender chicken thighs, smoky mackerel, and a bold blend of tomatoes, red bell peppers, and Scotch bonnet peppers, this recipe delivers authentic taste without compromising on dietary needs. Enhanced with the umami richness of dried locust beans (iru) and ground crayfish, and simmered in golden palm oil, this stew strikes the perfect balance of spice and savor. Fresh spinach leaves add a nutritious touch, while flexible serving options like rice or pounded yam make it a versatile meal for gatherings or weeknight dinners. Ready in just an hour, this nut-free spin on a classic Nigerian dish proves that comfort food can be both flavorful and inclusive.
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Recipe Information
Ingredients
- 2 large red bell peppers
- 4 medium Roma tomatoes
- 1 large onion
- 2 pieces Scotch bonnet peppers
- 500 grams spinach leaves
- 60 ml palm oil
- 500 grams chicken thighs
- 300 grams smoked mackerel
- 2 tablespoons ground crayfish
- 1 tablespoon dried locust beans (iru)
- 1 teaspoon salt
- 1 teaspoon bouillon powder
- 250 ml water
Instructions
Rinse and roughly chop the red bell peppers, tomatoes, and half of the onion.
In a blender, combine the chopped peppers, tomatoes, onion, and Scotch bonnet peppers. Blend until smooth.
In a large pot, heat the palm oil over medium heat. Dice the remaining onion half and sauté in the oil until translucent.
Add the blended pepper mixture to the pot and bring to a boil. Then, reduce the heat and let it simmer for about 10 minutes, stirring occasionally.
While the pepper sauce simmers, rinse the chicken thighs and cut them into bite-sized pieces.
Add the chicken thighs to the pot, stirring them into the sauce. Simmer for 15 minutes or until the chicken is cooked through.
Flake the smoked mackerel into the pot, ensuring there are no bones, and stir gently.
Mix in the ground crayfish, dried locust beans, salt, and bouillon powder. Add the water and increase the heat to bring it back to a simmer.
Rinse the spinach leaves thoroughly and roughly chop them.
Add the chopped spinach to the pot, stir well to combine with the sauce, and cook for another 5 minutes or until the spinach is wilted and tender.
Adjust the seasoning if necessary. Serve hot with rice, pounded yam, or any starch of your choice.
Nutrition Facts
Calories |
2844 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 189.6 g | 243% | |
| Saturated Fat | 64.8 g | 324% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 796 mg | 265% | |
| Sodium | 4883 mg | 212% | |
| Total Carbohydrate | 72.9 g | 27% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 31.9 g | ||
| Protein | 214.7 g | 429% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 690 mg | 53% | |
| Iron | 27.2 mg | 151% | |
| Potassium | 7397 mg | 157% | |
*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.
