Vegetarian Efo Riro
Savor the rich, bold flavors of **Vegetarian Efo Riro**, a plant-based take on the classic Nigerian spinach stew that’s bursting with vibrant colors and aromatic spices. This hearty recipe combines blanched fresh spinach, a savory blend of red bell peppers, tomatoes, and scotch bonnet peppers, and the unique umami depth of dried locust bean (iru) and ground crayfish substitute. Simmered gently in nutty palm oil with optional mushrooms for extra texture, this deeply satisfying dish is seasoned with dried thyme, garlic, and a hint of heat, making it a perfect companion to rice, pounded yam, or your favorite side dish. Ready in just under an hour and serving up to four, this **easy vegetarian Nigerian recipe** is a must-try for lovers of bold, wholesome cuisine.
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Recipe Information
Ingredients
- 500 grams fresh spinach
- 2 large red bell peppers
- 2 large tomatoes
- 2 scotch bonnet peppers
- 1 medium onion
- 3 garlic cloves
- 1 vegetable bouillon cube
- 1 tablespoon ground crayfish
- 3 tablespoons palm oil
- 1 tablespoon ground crayfish substitute
- 1 teaspoon dried thyme
- 1 tablespoon dried locust bean (iru)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 100 grams mushrooms (optional)
- 250 ml water
Instructions
Begin by washing the spinach thoroughly to remove any sand or dirt. Then, blanch it in boiling water for about 2 minutes. Drain and set aside.
Blend the red bell peppers, tomatoes, scotch bonnet peppers, and onion into a smooth mixture.
Heat the palm oil in a large pot over medium heat. Add the garlic and sauté until fragrant, about 2 minutes.
Pour the blended pepper mixture into the pot and cook for 10-15 minutes, stirring occasionally, until thickened and the oil begins to separate from the tomato paste.
Add the vegetable bouillon cube, ground crayfish substitute, dried thyme, and dried locust bean (iru) to the mixture. Stir well to combine.
If using, add the mushrooms and continue to cook for another 5 minutes.
Add the blanched spinach and mix thoroughly. Pour in the water to adjust the consistency to your preference.
Season with salt and black pepper. Stir to combine all the flavors and let it cook for an additional 5 minutes.
Serve the Vegetarian Efo Riro hot, either on its own or alongside rice, yam, or any preferred dish.
Nutrition Facts
Calories |
825 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.1 g | 59% | |
| Saturated Fat | 21.5 g | 108% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 38 mg | 13% | |
| Sodium | 3723 mg | 162% | |
| Total Carbohydrate | 80.0 g | 29% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 31.1 g | ||
| Protein | 32.4 g | 65% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 627 mg | 48% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 2240 mg | 48% | |
*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.
