Vegan Efo Riro
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 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
Description
Vegan Efo Riro features a puréed stew base from red bell peppers, onions, habanero chilis, and tomato, which is sautéed until its raw smell dissipates. Spinach (fresh blanched or thawed frozen) is then incorporated with mushrooms and diced onion cooked in vegetable oil. The stew is seasoned with vegetarian bouillon cubes and curry powder, enhancing its umami and spice. Nutritional yeast or alternatives like locust bean or tahini can be added for richness and complexity.
The habanero peppers contribute significant heat, typical of Efo Riro's Yoruba origins, so the spice can be adjusted by modifying pepper quantity or seed inclusion. The stew’s texture balances between smooth and chunky due to the coarse purée and mushroom slices. This dish serves well as a main or side alongside grains or fufu.
For best results, the pepper base is made coarse using a food processor for texture, though a blender can be used for a finer consistency. Fresh spinach is blanched briefly in boiling water and shocked in ice to preserve color and texture, whereas frozen spinach should be thawed and dried beforehand.
Ingredients
Stew Base
- 3 bell pepper ends and seeds removed, red
- ½ red onion medium
- 2 habanero pepper adjust to spice tolerance
- 1 tomato
Efo Riro
- 32 oz spinach see notes for substituting frozen spinach, kale, fresh
- 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
- To reduce heat, remove seeds from habanero peppers or use fewer peppers; add more tomatoes to balance spiciness.
- Use fresh spinach blanched briefly in boiling water then shocked in ice to maintain color and texture.
- Frozen spinach should be thawed and excess water removed before use.
- A food processor creates a coarse purée for texture; use a blender for a smoother sauce if preferred.
- Substitute palm oil with vegetable oil for the cooking fat as needed.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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