CategoriesAfrican Food Recipes Anniversary Birthday Food Recipes Lunch

Efo Riro (Spinach Stew) – Lunch Recipe

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  • Cooking time: 55 minutes
  • Portion: 5 persons

Ingredients:

  • One lb. beef (a mixture of beef, tripe, and cow skin)
  • One half pounds spinach (blanched)
  • Three large red bell peppers,
  • Two scotch bonnet and one very small onion (blended)
  • Two tablespoons crayfish blended
  • Two tablespoon locust beans
  • One dried prawn about a handful
  • One onion medium size (diced)
  • One bouillon cube
  • Half cup stock fish
  • Two handfuls (shredded)
  • Quarter cup of palm oil

Things do not change; we change.

– Henry David Thoreau

Energy value

  • calories 250kcal
  • proteins 80g
  • fats 4.9g
  • carbohydrates 11.5g

Pre-processing

  1. You can blanch the spinach before you stir them in the sauce – you can do this by adding the cut spinach in hot boiling water on high heat, then take it off the heat immediately after it reaches its boiling point.
  2. Then pour the spinach in a sieve and rinse it under the cold water a couple of times to stop the cooking process.
  3. When frying the onions, don’t leave it to burn.
  4. Once it turns a bit brown, continue with the rest of the process.
  5. Remember to drain off as much water as you can from the spinach. (excess water from the spinach can cause your stew to be too watery).
  6. You can add tomatoes if you are making a lighter version of this stew.
  7. If you like to use coarsely blended peppers for the stew, using a food processor rather than a blender will give you that coarse consistency.
  8. This stew is not vegan, nonetheless, for a vegan version, you can use fried tofu or mushrooms or a combination of both.

Preparation

  1. First, preheat the palm oil.
  2. Add the diced onion and stir-fry till golden brown.
  3. Add the blended peppers and fry until the sauce thickens up.
  4. Season with the stock cube, add salt to taste, crayfish and locust bean.
  5. Stir until everything is well blended.
  6. Add the meat, stock fish, and dried prawns and add some water or stock to thin out the sauce, then cover it up again and allow it to come to a simmer.
  7. Finally, add the spinach and mix thoroughly.
  8. Then leave it to cook uncovered for about two to five minutes.
  9. Adjust the seasoning if necessary.
  10. Serve with amala, fufu, rice, or yam.