Soy-Free Efo Riro
Discover the vibrant flavors of Nigeria with this Soy-Free Efo Riro, a wholesome twist on a beloved classic. This spinach-rich, hearty recipe is brimming with the bold essence of smoky fish, ground crayfish, and a peppery tomato base, all cooked to perfection in decadent palm oil. With the natural heat from Scotch bonnet peppers and aromatic notes of garlic and onions, every bite is a burst of savory goodness. Perfectly soy-free and versatile, this nutrient-packed dish can be served as a main course or paired with rice, yams, or plantains for a satisfying, gluten-free meal. Ready in just an hour, it's a delightful way to explore African cuisine while staying mindful of dietary needs!
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Recipe Information
Ingredients
- 600 grams Fresh spinach leaves
- 3 medium Red bell peppers
- 3 large Tomatoes
- 2 medium Onions
- 1 large Scotch bonnet peppers
- 100 ml Palm oil
- 2 large Garlic cloves
- 200 grams Smoked fish
- 2 tablespoons Ground crayfish
- 2 cubes Stock cubes
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 250 ml Water
Instructions
Wash the spinach thoroughly, chop if necessary, and set aside to drain.
In a blender, combine red bell peppers, tomatoes, one onion, and the scotch bonnet pepper. Blend until smooth and set aside.
Dice the second onion and mince the garlic cloves. Set aside.
In a large pot, heat palm oil over medium heat. Add the diced onions and garlic, sauté until the onions are translucent and fragrant.
Add the blended pepper mixture to the pot, stirring well. Cook for 15-20 minutes until the mixture reduces and the oil begins to separate from the sauce.
Stir in the smoked fish and ground crayfish, allowing them to incorporate into the sauce.
Add stock cubes, salt, and ground black pepper. Mix thoroughly and let simmer for another 5 minutes.
Pour in the water and bring to a gentle boil. Adjust seasoning if necessary.
Add the spinach and stir into the sauce, cover the pot, and allow it to cook for 5-7 minutes until the spinach is wilted and well mixed with the sauce.
Serve hot as a main dish or side, perfect with rice, yams, or plantains.
Nutrition Facts
Calories |
1511 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.9 g | 127% | |
| Saturated Fat | 45.8 g | 229% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 194 mg | 65% | |
| Sodium | 6245 mg | 272% | |
| Total Carbohydrate | 87.9 g | 32% | |
| Dietary Fiber | 31.6 g | 113% | |
| Total Sugars | 40.0 g | ||
| Protein | 85.1 g | 170% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 859 mg | 66% | |
| Iron | 22.8 mg | 127% | |
| Potassium | 6513 mg | 139% | |
*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.
