How to Prepare Efo Riro
Efo Riro is a delicacy which originated from the yorubaland; the western part of Nigeria. It is often prepared with efo Shoko(fluted pumpkin leaf/African spinach) or/and efo tete (Green amaranth).
Efo shoko “shoko yokoto” as its fondly called is the main leaf in efo riro soup, hence, if your intention is to use both vegetables, then efo shoko’s should be of larger quantity. This explicitly explains why efo riro is often called “spinach soup or stewed spinach”.
Depending on choice and preference, this Yoruba yummy soup may be garnished with ponmo (cow skin), eja yiyan (roasted fish), Panla gbigbe (stock fish), Ede (crayfish), iru (locust beans), ata Rodo (fresh pepper/scotch bonnet), epo pupa (palm oil), Eran (meat) may also be included and other ingredients.
NB: For best results, all the above ingredients must be considered.
Efo riro soup is popularly known for its sumptuous taste and rich appearance, if properly prepared. It is therefore necessary to make the right choice of ingredients for best taste and savour.
Nutritional Benefits Of Efo Riro
Efo riro is rich in vitamin A, E and K and essential in fatty acids, it is also very low in calories and fats. Efo riro contains an antioxidant which protects both the white and red blood cells from damage. Other foods in this category may include : Avocados, egg yolk, cabbage, milk, broccoli, carrots.etc
However, the frequent consumption of efo riro boosts the immune system and provides a boost in your energy level which makes it a very healthy delicacy….
- Efo shoko (2 bunches)
- Efo tete (1 bunch)
- Onions (2 medium bulbs)
- Meat (Beef/Assorted)
- Iru (2-3 spoonful)
- Eja yiyan
- Cow SKin (Ponmo)
- Palm Oil (Epo pupa) (25cl)
- Stock water
- Seasonings cubes
- Rinse the meat, ponmo,roasted fish and stockfish in clean water.
- Boil meat with seasonings and onions.
- Wash off the leafy vegetables, leave in a sieve for the water to dry off then slice.
- Grate or grind (coarse) the ata rodo, slice the onion bulbs and then soak the iru in water after 15 minutes, add the stock fish and ponmo to the boiling meat, set aside when soft. Slice the ponmo.
- Heat palm oil for few second, when hot enough to fry, pour in the onions and fry for 3seconds, add pepper, iru, fish, meat and then the stock water, when almost dried, add the leafy vegetables and the crayfish, stir very well and taste for salt and seasoning.
- Reduce the heat, let it simmer for 2 minutes and then bring down from heat to serve.
Efo riro may be served with; pounded yam or poundo, semolina or semovita, amala, wheat, eba, Fufu and even white rice….