Vegan Efo Riro
User Reviews
5.0
183 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
6 servings
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Calories
169 kcal
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Course
Main Course
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Cuisine
Nigerian
Vegan Efo Riro
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This vegan efo riro is a Nigerian spinach stew with complex flavors. This African dish uses mushrooms instead of meat and can be eaten with rice or by itself!
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Ingredients
Stew Base
- 3 red bell peppers ends and seeds removed
- ½ red onion medium
- 2 habanero peppers adjust to spice tolerance
- 1 tomato
Efo Riro
- 32 oz fresh spinach see notes for substituting frozen spinach, kale
- ⅓ cup vegetable oil see notes for palm oil substitution
- ½ onion diced
- 8 oz mushrooms white or Cremini
- 2 cubes vegetarian bouillon substitute with 2 teaspoons curry powder
- 1 teaspoon curry powder in addition to above
- 2 teaspoons nutritional yeast optional, substitute iru (locust bean) or tahini
- 2 cups vegetable broth optional, substitute water or omit
- ½ teaspoon salt
Instructions
- Boil water in a large pot for blanching spinach. Prepare a bowl with ice cubes. Once it reaches a rolling boil, add fresh spinach to the water for 30 seconds, and then move to the bowl with ice cubes. Drain, squeeze excess water out and set aside. If using frozen spinach, thaw the spinach and then blot dry and set aside.
- Dump the water from the pot. Add vegetable oil and heat the oil.
- While oil is heating, remove the stem and seeds from red bell peppers. Add bell peppers, ½ a medium onion, habanero peppers, and tomato to a food processor and pulse into a coarse puree. Set aside.
- Then, chop up the other half of the onion. Add to hot oil along with sliced mushrooms, and fry for about 2 to 3 minutes (until onion is translucent or brown, if using red onion).
- Add the puree to the pot. If using African pepper sauce, add two cups of the sauce instead. Fry until the raw smell disappears (about 4 to 5 minutes).
- Add vegetarian bouillon cubes, curry powder, and nutritional yeast or tahini paste or iru (locust bean) and fry for 1 minute. The nutritional yeast / tahini paste / iru is optional, but does make a difference in the authenticity of flavors!
- Now add broth or water and let it come to a soft simmer. Then, blanched spinach, stir it in well and let it cook uncovered for about 2-3 minutes. If you want a thicker stew, you can add the spinach directly to the blended puree. Add salt to taste at this stage.
- Serve hot with rice (or other traditional "swallows" like pounded yam or cassava)
Notes
- Spice adjustment: Habanero peppers are spicy! Efo Riro originates in the Yoruba culture, which has a lot of spicy food. To adjust puree to your spice tolerance, take seeds out of the pepper or reduce the number of peppers. You can also add more tomatoes. Alternatively, if you want to increase spiciness, add more habanero peppers!
- Fresh versus frozen spinach or kale: If using frozen spinach, make sure to thaw before using; if using kale, follow same instructions
- Making a coarse versus fine puree: I prefer using a food processor because it lends more texture to the puree, but a blender would work if you want it more fine!
Nutrition Information
Show Details
Calories
169kcal
(8%)
Carbohydrates
12g
(4%)
Protein
5g
(10%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
7g
Monounsaturated Fat
3g
Trans Fat
1g
Sodium
630mg
(26%)
Potassium
772mg
(22%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
9325IU
(187%)
Vitamin C
107mg
(119%)
Calcium
89mg
(9%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 169 kcal
% Daily Value*
| Calories | 169kcal | 8% |
| Carbohydrates | 12g | 4% |
| Protein | 5g | 10% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Sodium | 630mg | 26% |
| Potassium | 772mg | 16% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 9325IU | 187% |
| Vitamin C | 107mg | 119% |
| Calcium | 89mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
183 reviews
Excellent
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