healthy efo riro recipe
Cook until the liquid in the pot is well absorbed dried up and the meat and stock fish are tender. Wash season and bring all meats to boil.
Plating Of This Dish Is Heavenly Efo Riro And Amala African Recipes Nigerian Food African Stew West African Food
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. Place pot on fire. Use a combination of the following. Stir-Fried Shrimp With Spicy Greens Martha Rose Shulman.
Also this recipe is Paleo Whole 30 and Keto compliant so whats not to love. Efo riro is loaded with a variety of proteins and you will need to cook them. 12 cup or 120ml palm oil 1 large onion sliced 6 tatashe red bell peppers blended 2 ata rodo scotch bonnet blended 1 bunch efo tete 1 shot.
Ingredients ½ cup palm oil or vegetable oil 1 medium red onion chopped 4 cloves garlic minced 3 tbsp minced ginger 1 ounce habanero chile seeds and ribs removed minced include seeds if you love heat tablespoon tomato paste salt to taste 1 tbsp tomato paste 2 ½ pounds plum tomatoes chopped ¾. 7 hours 30. Wash and clean the.
The vegetables used to cook this soup are Efo shoko or efo tete which you can substitute for spinach. Sorghum Bowl With Black Beans Amaranth and Avocado Martha Rose Shulman. How to cook Efo riro Nigerian Spinach stew Prepare the meats.
If using raw spinach wash and blanch your spinach to get rid of excess water and shred. Blend tomatoes and scotch bonnet peppers and boil till water dries. To a blender add the bell peppers tomatoes onions chiles and half a cup of water.
Add locust beans and fry. To a big pot add the rooster onion chiles dried fish ginger garlic bouillon cubes salt. Add the diced onion and saute until soft and just translucent about 3 minutes.
3 tbsp crayfish 1 small onion chopped 1 kg beef 12 kg shaki 2 tsp pink himalayan salt crystals 2L water. Ingredients for Efo Riro. Find this Pin and more on African Food Recipes by Yummy Medley.
In theory a soup is a combination of vegetables meat or fish cooked in liquid. This takes about 15- 20minutes. Mix thoroughly cover and leave to boil for 10 minutes.
So you dont have to cut Efo Riro out of your diet plan. The main benefit of this recipe is it is made without seasoning cubes. Season and cook the assorted meat and stock fish with onions stock cube a little salt and other seasoning of choice.
Now add the cooked meat fish. Efo Riro Stewed Amaranth Greens Yewande Komolafe. Add the Ata Din Din sauce and the crayfish and saute for another minute until fragrant.
500g Efo shoko or Efo tete spinach. I used frozen spinach to make this recipe. Now to cook the efo riro soup 1.
Ingredients Meat 1 lb Meat cooked Seafood 3 tbsp Shrimp powdered dried 12 lb Water shrimp small fresh Produce 2. Browse and save the best amaranth greens recipes on New York Times Cooking. Ingredients for Efo Riro Assorted meat and fish.
Add ground iru ground crayfish and stock cube. Kosher salt 3 pounds fresh amaranth greens also known as tete or callaloo or mature spinach or 2 pounds frozen whole-leaf spinach thawed 2. Season with 1 tablespoon of salt 2 cubes of maggi 1 tablespoon of dry pepper and boil till meat is tender.
When it is hot add some sliced onions and fry. Beef Shaki cow tripe Smoked fish Dry fish Stock fish Beef Shaki cow tripe Smoked fish Dry fish Stock fish 20 cl palm oil 500g Efo Shoko 5 tatashe peppers 2 tablespoons ground crayfish 2 red onions 2. Add the ground tomatoes.
Wash meat and season it with pepper onions 1 seasoning cube and salt and place on a medium heat. Let the spinach thaw completely. Add the chopped spinach and cook until wilted about 5 to 8 minutes.
For the efo riro. In this video I make a healthy version of Efo Riro soup. In this video food blogger Minjiba Cookey shares an amazing healthy recipe for Efo Riro.
In the meantime make the stew. A stew is any dish thats prepared by stewing that is the food is barely covered with liquid and simmered for a long time in a covered pot. From Black Bean Wrap To Spring Salad Try These Flavorful Best Foods Vegan Recipes Today.
Fill a big pot midway with water and produce to. Easy step to make efo riro vegetable soup with pictures 1. Ingredients 15 lb spinach blanched Peppers 3 large red bell peppers 2 scotch bonnet and 1 very small onion 14 Cup Palm Oil 2 Tbsp crayfish blended 2 Tablespoon locust bean 12 Cup stock Fish About 2 handfuls of shredded 1 Prawn about a handful Dried 1 Onion medium size- diced 1 Bouillon Cube 1.
I have already cooked the meat since yesterday Assorted meat for efo riro 3. Allow to simmer and reduce for another 5 minutes. After 10 minutes add the vegetables and salt to taste.
From a simple hot soup to warm you up. Add the blended pepper and leave to cook for some minutes. Directions Put together the meat.
You can go a step further and grill or fry the assorted meat but this step is optional. Add stockfish to the meat and cook them all at once until they become tender. Ad These Vegan Recipes Are a Healthy Option That Taste Just as Good as The Alternative.
Quarter cup of sliced pepper half cup of sliced onions Half Cup of Ground Crayfish 2-3 spoons of iru locust beans smoked fish 2-3 medium Palm oil 200ml 3 Seasoning cubes Here are some ingredients for making efo riro top left is smoked fish followed by sliced onion at top middle then 3 spoons of iru in a plate. Efo is a green leafy vegetable plentiful in Nigeria. Then add the broth.
Recipe serves 5 or 6 people.
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