Low Sodium Efo Riro

Delight in the rich and vibrant flavors of Low Sodium Efo Riro, a healthier twist on the classic Nigerian spinach stew. This flavorful dish combines fresh or frozen spinach with a bold blend of bell peppers, tomatoes, onions, and optional habanero for an irresistible burst of heat. Seasoned with palm oil, dried crayfish powder, turmeric, ginger, and just a touch of low sodium salt, this recipe is designed to deliver authentic taste without compromising your dietary needs. Perfect for pairing with rice, yam, or your favorite African staples, this wholesome one-pot dish is easy to prepare in just under an hour. Whether you're looking for a heart-healthy meal or a vibrant introduction to African cuisine, Low Sodium Efo Riro is sure to satisfy.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Spinach, fresh or frozen
• 2 pieces Red bell peppers
• 1 piece Habanero peppers (optional for extra heat)
• 1 piece Onions, large
• 2 pieces Tomatoes, large
• 2 pieces Garlic cloves
• 80 ml Palm oil
• 1 tablespoon Dried crayfish powder
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Fresh ginger, grated
• 0.5 teaspoon Unrefined sea salt or low sodium salt
• 0.5 teaspoon Ground black pepper
• 200 ml Water or vegetable broth

Directions

Step 1

Wash the spinach thoroughly. If using fresh spinach, chop roughly and set aside.

Step 2

Blend the red bell peppers, habanero (if using), tomatoes, onions, and garlic together with a little water until smooth.

Step 3

Heat the palm oil in a large pot over medium heat until it becomes translucent.

Step 4

Add the blended pepper mixture to the pot and fry for 10-15 minutes, stirring occasionally until the mixture reduces and the oil starts to float on top.

Step 5

Stir in the dried crayfish powder, ground turmeric, and grated ginger, allowing the flavors to meld for about 2 minutes.

Step 6

Add the spinach to the pot and stir well until it wilts, about 5 minutes for fresh spinach and slightly less for frozen spinach.

Step 7

Pour in the water or vegetable broth, then add the sea salt or low sodium salt and ground black pepper. Stir thoroughly to combine.

Step 8

Cover the pot and let it simmer gently for another 5-10 minutes, allowing the stew to thicken. Stir occasionally.

Step 9

Taste and adjust seasonings as necessary, bearing in mind to keep it low sodium.

Step 10

Remove from heat and let sit for a couple of minutes before serving. Efo Riro can accompany rice, yam, or other African staples.

Nutrition Facts

Serving size	(1563.6g)

Amount per serving	% Daily Value*
Calories	1001.1

Total Fat 77.2g	0%
Saturated Fat 36.9g	0%
Polyunsaturated Fat g
Cholesterol 14mg	0%
Sodium 2431.0mg	0%
Total Carbohydrate 68.8g	0%
Dietary Fiber 24.7g	0%
Total Sugars 28.8g
Protein 27.4g	0%

Vitamin D 0IU	0%
Calcium 625.6mg	0%
Iron 17.5mg	0%
Potassium 4677.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.4%

Protein: 10.2%

Carbs: 25.5%