Low Sodium Efo Riro (Nigerian Spinach Stew)

Discover the vibrant flavors of **Low Sodium Efo Riro**, a healthier twist on the traditional Nigerian spinach stew that's bursting with bold, aromatic ingredients. This low-sodium recipe marries freshly chopped spinach with a richly spiced tomato and bell pepper base, enhanced by smoky fish, dried crayfish, and a touch of ground paprika for depth. Fragrant garlic and ginger infuse the stew with warmth, while a cup of low-sodium chicken broth keeps it heart-healthy without compromising on taste. Quick to prepare in just an hour, this nutrient-packed dish is perfect for serving over rice or alongside your favorite Nigerian staples. Perfect for modern cooks seeking wholesome takes on classic African recipes, this spin on Efo Riro ensures flavor never takes a backseat.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams spinach
• 2 tablespoons palm oil
• 2 medium red bell peppers
• 3 medium tomatoes
• 1 large onion
• 1 optional habanero peppers
• 3 cloves garlic cloves
• 1 inch piece fresh ginger
• 2 tablespoons dried crayfish
• 200 grams smoked fish
• 1 cup low sodium chicken broth
• 1 teaspoon ground crayfish seasoning
• 0.5 teaspoon ground black pepper
• 1 teaspoon smoked paprika

Directions

Step 1

Begin by washing the spinach thoroughly to remove any dirt. Roughly chop and set aside.

Step 2

Blend the red bell peppers, tomatoes, onion, and optional habanero pepper together into a smooth paste.

Step 3

In a large pot, heat the palm oil over medium heat. Add the blended paste and sauté for about 10 minutes, stirring occasionally, until the sauce is thickened and the raw tomato smell is cooked off.

Step 4

Finely mince the garlic and ginger, then add them to the pan and cook for an additional 2 minutes until fragrant.

Step 5

Stir in the dried crayfish, smoked fish (broken into bite-sized pieces), and allow to cook for another 5 minutes.

Step 6

Pour in the low sodium chicken broth, ground crayfish seasoning, ground black pepper, and smoked paprika. Mix well and let simmer on low heat for 10 minutes.

Step 7

Add the chopped spinach into the stew, stir well, and cook for another 5 minutes until the spinach is tender and well incorporated.

Step 8

Check for seasoning and adjust with more ground black pepper or ground crayfish seasoning if necessary.

Step 9

Remove from heat and serve your Low Sodium Efo Riro warm, traditionally paired with a side of rice or any preferred staple.

Nutrition Facts

Serving size	(1854.7g)

Amount per serving	% Daily Value*
Calories	956.5

Total Fat 36.3g	0%
Saturated Fat 15.0g	0%
Polyunsaturated Fat 1.8g
Cholesterol 156.5mg	0%
Sodium 2982.6mg	0%
Total Carbohydrate 72.9g	0%
Dietary Fiber 23.0g	0%
Total Sugars 31.9g
Protein 88.5g	0%

Vitamin D 64IU	0%
Calcium 665.6mg	0%
Iron 14.2mg	0%
Potassium 5951.8mg	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: 33.6%

Protein: 36.4%

Carbs: 30.0%