Secondly, this vegetable soup contains iron which is an essential trace element required by your body to produce red blood cells. 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. Sodium 135mg 6%. Ofe nsala 14. 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 traditional yoruba dish that is served in many homes that are not necessarily from the Yoruba culture. How To Prepare Oil Free Efo Riro And Benefits March 21, 2017. Efo elegusi simply means Egusi made with a higher quantity of green vegetables like spinach, ugu, kale etc. One of the questions i get asked is if oat swallow is good for weightloss and the answer is … Good advice. Iron 1.5mg 8% * Percent Daily Values are based on a 2000 calorie diet. Nigerian Jollof Rice. 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. 3 Smoked fish – 60 3 spoons Dried shrimp/crayfish – 40 Fiber 24g 100%. Eforiro 5.Ogbono soup 6. Efo Riro is also prefect with white rice, boiled yam and plantain. 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. Healthy living starts here. A servings of efo riro soup contains 422 Calories, 22g Protein, 44 Total Fat, 43 Carbohydrate. ... Just eat the Efo Riro while you’re sitting on a treadmill, the calories won’t apply…..haha. Efo riro cannot be rushed, in fact, the longer you allow the stew and spinach to simmer the better it will taste. Banga soup 7. Carbohydrates 36g 12%. 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. Afang soup 9. It is the traditional soup of the Yoruba tribe and well known for its richness and accompanying savory taste. See more ideas about Nigerian food, Easy vegetable soup, Vegetable soup recipes. Additionally, do not shy away from adding broth or … African Spinach leaves contain a good amount of soluble dietary fibre. 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% … Instead of frying anything, you are just boiling the tomato all the way except in a smaller amount for the Efo-riro. All these names refer to worowo. 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. Step 1 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) that isn't efo riro, If efo 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 litres serves 5 Stew* = some people love their pounded yam with tomato stew. View full nutritional breakdown of nigerian spinach and meat stew (efo riro) calories by ingredient. 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 Black soup 10.Okra soup 11. EFO RIRO CALORIES. Averagely, one tablespoon of cooking oil has 120 calories and 13-14 grams of fat, depending on the type of oil. Although waterleaf (or “Gure” in youruba language) can also be added. 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. 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. Sugar 4g 4%. 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. Ewedu Soup. It is originally made with either “Efo tete” (Spinach) or Soko leaves. First up, Efo Riro is very low in calories and fats. This dish is available for 24 hours delivery and ready to go directly in the fridge or freezer, or simply reheat and serve. 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. Efo riro is a typical Yoruba dish which is a quick and simple way to prepare and enjoy fresh, green and leafy vegetables. The search for a Covid-19 vaccine has been real for the past few months. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. What effect does it have on the reproductory sysrem? 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). Efo Riro (Nigerian Spinach Stew) Ogbono Soup. When you take Efo Riro, you are gifting your body with a good supply of iron. Other food items served alongside would increase the calorie count in the meal. July 2, 2015 at 11:15 pm I luv the look this is the kind efo riro I make for people. Efo-riro is popular and known as the Vegetable soup amongst the Yoruba people of Nigeria. simmer on low heat for about 30 minutes) to get a more concentrated flavor. It can be paired with amala, pounded yam and eba etc. This Nigerian swallow is usually paired with Nigerian soups like Efo riro, Ewedu, okro soup and many other soups. 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. Groundnut soup 8. Recipe Instruction. Efo riro is sometimes served at parties, weddings and other gatherings in Nigeria. I was blown away because I also learnt new things while working on these plans. African Spinach leaves contain a good quantity of soluble dietary fibre and is recommend in controlling cholesterol and in weight loss programs. After adding the leaves, add the smoked fish and carefully stir the efo riro so the fish doesn’t crumble. Firstly, Efo Riro is very low in calories and fats. Reply. Efo Riro. Efo 4. Paired with assorted dried crayfish, meat and fish, this dish is full of protein and fiber to keep you fuller longer and prevent snacking. They are dense on calories but empty on nutrients asides fat. Reply. Recipe yield. 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. ... 300g of Jollof rice contains 296 calories. Efo is very low in calories and fats. Anonymous. This is the base which we use for making a variety of dishes (like vegan red pepper alfredo or my vegan Nigerian efo riro). This Nigerian Spinach leaves contain a good amount of soluble dietary fibre. To intensify flavors, you can parboil the sauce (i.e. Aug 26, 2017 - Explore Joyce Etim's board "Efo Riro Nigerian Food Recipe" on Pinterest. 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) Get full Efo Riro and Pounded Yam Recipe ingredients, how-to directions, calories and nutrition review. 3. Recipe ingredients. This is why dietitians recommend it in controlling cholesterol and in weight loss programs. There are 343 calories in 1 cup of efo riro. Ingredients. Efo riro is a Nigerian delicacy, a rich Yoruba dish that is quite popular for its deliciousness, (when properly cooked) and health benefits. How To Cook Efo Riro. ... Calories 267 Calories from Fat 72 % Daily Value* Fat 8g 12%. 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. Submitted by: MAYBACK1 Introduction classic nigerian dish classic nigerian dish Number of Servings: 8. 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. 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. Stew* 12. Calcium 6mg 1%. Here is my delicious efo riro, served with fufu. 2,000 calories a day is used for general nutrition advice. Efo riro can be prepared with assorted meat, fish, vegetables and maybe tomatoes. More soups not listed here. Stewed Spinach - Efo Riro. 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? Protein 8g 16%. … The African Stewed Spinach also popularly known as Efo riro is a one-pot stew with layers of flavor. 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