If you use spinach leaves, for example, the Vitamin-K nutrient in the leaves helps with blood clotting, bone metabolism, and calcium level in the body. This is the base which we use for making a variety of dishes (like vegan red pepper alfredo or my vegan Nigerian efo riro). To intensify flavors, you can parboil the sauce (i.e. Nigerian Jollof Rice. See more ideas about Nigerian food, Easy vegetable soup, Vegetable soup recipes. This is why dietitians recommend it in controlling cholesterol and in weight loss programs. 2 litres serves 5 It requires quite a number of ingredients but little work from the cook putting it all together (as long as you already have all your ingredients prepped). Rate this Efo Riro and Pounded Yam recipe with 3 bunches spinach (2 packs of frozen spinach), 2 lbs beef, 1 lb tripe, 1 lb goat meat, 5 medium tomatoes, 3 scotch bonnet peppers, 1 medium onion, palm oil, 3 tbsp seasoning, 2 tbsp salt, 1 tbsp chili powder, vegetable oil (to fry) Recipe ingredients. Black soup 10.Okra soup 11. simmer on low heat for about 30 minutes) to get a more concentrated flavor. Firstly, Efo Riro is very low in calories and fats. Instead of frying anything, you are just boiling the tomato all the way except in a smaller amount for the Efo-riro. … Receive Alerts on: Whatsapp: +09064873822, Twitter: @heraldng Groundnut soup 8. Stew* = some people love their pounded yam with tomato stew. All these names refer to worowo. View full nutritional breakdown of nigerian spinach and meat stew (efo riro) calories by ingredient. Firstly, let us look into the benefit of oil-less efo riro before we look into the use of spinach itself Nigeria vegetable soups are mostly cooked with palm oil or veg oil. ... Calories 267 Calories from Fat 72 % Daily Value* Fat 8g 12%. Calcium 6mg 1%. Fiber 24g 100%. Iron 1.5mg 8% * Percent Daily Values are based on a 2000 calorie diet. African Spinach leaves contain a good quantity of soluble dietary fibre and is recommend in controlling cholesterol and in weight loss programs. Ingredients. Secondly, this vegetable soup contains iron which is an essential trace element required by your body to produce red blood cells. Efo Riro ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ Efo w/Egusi ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ #8 #9 For full recipe, click here: Efo Riro at Naija Chef For full recipe, click here: Efo Egusi at My Active Kitchen 760 Calories Per Serving 600 Calories Per Serving* Fat 71% Carbs 22% Protein 7% … I wrote some recipes with their plans, some include jolloff rice, oiless efo riro, fried rice, goat stew, beans, etc…the calories in these meals were counted to a T. Each of these clients have different food preference and different daily caloric targets. ... 300g of Jollof rice contains 296 calories. Aug 26, 2017 - Explore Joyce Etim's board "Efo Riro Nigerian Food Recipe" on Pinterest. If you follow the steps outlined below cautiously you will end up with a very delicious pot of obe efo riro, {obe} is the yoruba name for soup in case you are wondering. EFO RIRO CALORIES. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Banga soup 7. This Nigerian swallow is usually paired with Nigerian soups like Efo riro, Ewedu, okro soup and many other soups. Ewedu Soup. Step 1 Efo elegusi simply means Egusi made with a higher quantity of green vegetables like spinach, ugu, kale etc. How To Prepare Oil Free Efo Riro And Benefits March 21, 2017. Nutritious Benefits of Efo Riro The various nutritional ingredients such as pepper, dried or smoked fish, and assorted meats used make the delicious vegetable soup a healthy delicacy. Reply. Efo riro can be prepared with assorted meat, fish, vegetables and maybe tomatoes. Here is my delicious efo riro, served with fufu. There are 343 calories in 1 cup of efo riro. Eforiro 5.Ogbono soup 6. Recipes Efo riro, Vegetable soup, Vegetable stew, Keto West African Prep Time: 30 minutes Cooking Time: 1 hour 1 hour Nutrition facts: 200 calories 20 grams fat Protein 8g 16%. When you take Efo Riro, you are gifting your body with a good supply of iron. A servings of efo riro soup contains 422 Calories, 22g Protein, 44 Total Fat, 43 Carbohydrate. Healthy living starts here. Nigerian Efo Riro Recipe You know that 'efo' situation where the efo sits on one side of the bowl and the water migrates to the other side? More soups not listed here. The African Stewed Spinach also popularly known as Efo riro is a one-pot stew with layers of flavor. Efo riro is a traditional yoruba dish that is served in many homes that are not necessarily from the Yoruba culture. Carbohydrates 36g 12%. This dish is available for 24 hours delivery and ready to go directly in the fridge or freezer, or simply reheat and serve. African Spinach leaves contain a good amount of soluble dietary fibre. ... Just eat the Efo Riro while you’re sitting on a treadmill, the calories won’t apply…..haha. Oat Fufu is swallow made with Oatmeal and it’s highly nutritious, filling and delicious. Ingredients 4 tbsp palm oil Sauce (5 bell peppers, 3 scotch bonnet & 1 onion 2 stock cubes (Knorr cubes) 1/2 tsp curry powder (optional) 1/2 tsp mixed herbs (optional) Efo is very low in calories and fats. Paired with assorted dried crayfish, meat and fish, this dish is full of protein and fiber to keep you fuller longer and prevent snacking. What effect does it have on the reproductory sysrem? Efo riro contains ingredients with amazing nutritional profile and so, wthen indulging in your next plate of efo riro, bear in mind that your nutritional health is covered. 2,000 calories a day is used for general nutrition advice. Additionally, do not shy away from adding broth or … Stew* 12. I was blown away because I also learnt new things while working on these plans. Although palm oil is a plant based extract which has zero cholesterol, in our search for a more- healthier meal, we are going safe on oil-less food. Calories in 2 servings of eforiro: 1 head of Efo leaves – 35 calories 1 bell pepper/tatashi -10 calories 1 Onion – 40 calories Half cup of Palm oil – 900 Calories 2 medium Tomatoes – 48 calories. Submitted by: MAYBACK1 Introduction classic nigerian dish classic nigerian dish Number of Servings: 8. What makes efo-riro interesting for me is the ability to eat it as a stand alone meal if you are on a diet or eat it with other carbohydrate accompaniments. Efo riro is rich and has a savoury taste. It is the traditional soup of the Yoruba tribe and well known for its richness and accompanying savory taste. They are dense on calories but empty on nutrients asides fat. Efo riro is a typical Yoruba dish which is a quick and simple way to prepare and enjoy fresh, green and leafy vegetables. July 2, 2015 at 11:15 pm I luv the look this is the kind efo riro I make for people. Get full Efo Riro and Pounded Yam Recipe ingredients, how-to directions, calories and nutrition review. Reply. Sodium 135mg 6%. 3. It is originally made with either “Efo tete” (Spinach) or Soko leaves. Ofe nsala 14. Stewed Spinach - Efo Riro. Other food items served alongside would increase the calorie count in the meal. How To Cook Efo Riro. It can be paired with amala, pounded yam and eba etc. Corn soup (Ukpoka) 13. Imagine you have to make normal efo riro with at least ½-1 cup of oil; that’s about 960-1920 calories from your oil ALONE. Good advice. Efo riro is vegetable soup of the Yoruba tribe in Nigeria, it is the the Yoruba version of the Efik Edikang Ikong soup but with a twist. Efo riro is sometimes served at parties, weddings and other gatherings in Nigeria. Our Efo riro is prepared with a generous quantity of spinach, biteku/efo shoko, beef, cow skin, tripe/shaki, dry fish, smoked prawns, palm oil, tomatoes, red peppers, onions, scotch bonnet and locust beans. Efo Riro is also prefect with white rice, boiled yam and plantain. Afang soup 9. that isn't efo riro, If efo Anonymous. Let me tell you three benefits of the vegetable I decided to use; Spinach!-Spinach is low in calories and high in Vitamins A and K. Vitamin A helps boost our immunity, fights cataract and helps improve our skin. Efo riro also know as ofe akwukwo or spinach stew is made from low calorie spinach in a blended tomato and pepper stew. Efo riro is a Nigerian delicacy, a rich Yoruba dish that is quite popular for its deliciousness, (when properly cooked) and health benefits. Sugar 4g 4%. Recipe Instruction. This Nigerian Spinach leaves contain a good amount of soluble dietary fibre. One of the questions i get asked is if oat swallow is good for weightloss and the answer is … First up, Efo Riro is very low in calories and fats. Efo 4. Recipe yield. The search for a Covid-19 vaccine has been real for the past few months. Although waterleaf (or “Gure” in youruba language) can also be added. When you take Efo Riro, you are gifting your body with a good supply of iron as it is an essential trace element required by your body to produce red blood cell. Efo Riro. After adding the leaves, add the smoked fish and carefully stir the efo riro so the fish doesn’t crumble. Efo Riro (Nigerian Spinach Stew) Ogbono Soup. Averagely, one tablespoon of cooking oil has 120 calories and 13-14 grams of fat, depending on the type of oil. The blog is well populated with Egusi soups of different styles but today’s version is one of the ways the Yoruba tribe of Western Nigeria cook their Egusi soup. Saturated Fat 8g 50%. Efo-riro is popular and known as the Vegetable soup amongst the Yoruba people of Nigeria. 3 Smoked fish – 60 3 spoons Dried shrimp/crayfish – 40 The graduating class from the EFO programme at â ¦ It is also said that the leaf is also used to treat cough, rheumatic pains and heart troubles. Efo riro cannot be rushed, in fact, the longer you allow the stew and spinach to simmer the better it will taste.