Mediterranean Diet Efo Riro (Nigerian Spinach Stew)

Experience the perfect fusion of vibrant African flavors and heart-healthy Mediterranean principles with this Mediterranean Diet Efo Riro (Nigerian Spinach Stew). This nutrient-packed dish transforms a traditional West African favorite into a Mediterranean-inspired delight by incorporating extra virgin olive oil and roasted vegetables for a smoky depth of flavor. Fresh spinach is combined with a rich, spiced tomato and bell pepper base infused with dried thyme, crayfish powder, and a touch of Scotch bonnet heat. The simplicity of vegetable broth and a medley of wholesome ingredients make it both gluten-free and dairy-free, perfect for a balanced diet. Ready in just 45 minutes, this one-pot wonder is ideal for a flavorful weeknight dinner or a crowd-pleasing dish. Serve it alongside quinoa, brown rice, or whole-grain bread for a nutritious, satisfying meal that bridges culinary traditions in every bite.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 600 grams fresh spinach
• 2 large red bell peppers
• 3 medium tomatoes
• 1 large onion
• 1 medium scotch bonnet peppers
• 4 tablespoons extra virgin olive oil
• 3 garlic cloves
• 240 ml vegetable broth
• 400 grams diced tomatoes (canned)
• 1 teaspoon dried thyme
• 1 tablespoon dried crayfish powder
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the spinach thoroughly under cold water to remove any dirt or grit. Coarsely chop the leaves and set aside.

Step 2

Roast the red bell peppers and tomatoes either by grilling them on a gas stove or baking them in an oven at 200°C (400°F) for about 15 minutes until they become slightly charred.

Step 3

Once roasted, allow them to cool slightly, then blend the red bell peppers, tomatoes, scotch bonnet pepper, and garlic cloves to a smooth consistency. Set the mixture aside.

Step 4

In a large pot over medium heat, add the olive oil and let it heat for a minute. Add the chopped onion and sauté until it becomes translucent, around 5 minutes.

Step 5

Pour the blended pepper and tomato mixture into the pot, stir well, and let it cook uncovered for about 10 minutes, stirring occasionally to prevent burning.

Step 6

Add the vegetable broth and canned diced tomatoes to the pot. Stir in the dried thyme, dried crayfish powder, sea salt, and black pepper. Let it simmer for an additional 10 minutes.

Step 7

Add the chopped spinach to the simmering stew. Mix thoroughly until the spinach wilts and blends into the sauce. Cook for another 5 minutes while stirring gently.

Step 8

Taste and adjust seasoning if necessary. Once the stew has reached your desired consistency and the spinach is fully cooked, remove from heat.

Step 9

Serve hot as a main dish or as a side. Enjoy your Mediterranean Diet Efo Riro with whole grain bread, brown rice, or quinoa for a complete meal.

Nutrition Facts

Serving size	(2273.7g)

Amount per serving	% Daily Value*
Calories	1117.4

Total Fat 61.6g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 1.0g
Cholesterol 14mg	0%
Sodium 4217.4mg	0%
Total Carbohydrate 117.3g	0%
Dietary Fiber 38.1g	0%
Total Sugars 49.4g
Protein 36.9g	0%

Vitamin D 0IU	0%
Calcium 803.8mg	0%
Iron 25.9mg	0%
Potassium 3261.3mg	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: 47.3%

Protein: 12.6%

Carbs: 40.1%