Soy-Free Efo Riro

Experience the vibrant flavors of Nigeria with this Soy-Free Efo Riro, a deliciously hearty spinach stew that’s packed with nutrients and bold spices. Made with fresh spinach, smoky fish, aromatic crayfish, and a rich blend of bell peppers, tomatoes, and scotch bonnet heat, this stew is a soy-free twist on the beloved West African classic. The deep red hue of palm oil gives it an authentic touch, while the perfectly balanced spices and umami-rich stock cubes elevate every bite. Ready in just under an hour, this comforting dish pairs beautifully with steamed rice, pounded yam, or sweet plantains. Perfect for a family meal or a flavorful weeknight dinner, this gluten-free and dairy-free recipe is a must-try for anyone craving wholesome, soul-warming cuisine.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 600 grams Fresh spinach leaves
• 3 medium Red bell peppers
• 3 large Tomatoes
• 2 medium Onions
• 1 large Scotch bonnet peppers
• 100 ml Palm oil
• 2 large Garlic cloves
• 200 grams Smoked fish
• 2 tablespoons Ground crayfish
• 2 cubes Stock cubes
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 250 ml Water

Directions

Step 1

Wash the spinach thoroughly, chop if necessary, and set aside to drain.

Step 2

In a blender, combine red bell peppers, tomatoes, one onion, and the scotch bonnet pepper. Blend until smooth and set aside.

Step 3

Dice the second onion and mince the garlic cloves. Set aside.

Step 4

In a large pot, heat palm oil over medium heat. Add the diced onions and garlic, sauté until the onions are translucent and fragrant.

Step 5

Add the blended pepper mixture to the pot, stirring well. Cook for 15-20 minutes until the mixture reduces and the oil begins to separate from the sauce.

Step 6

Stir in the smoked fish and ground crayfish, allowing them to incorporate into the sauce.

Step 7

Add stock cubes, salt, and ground black pepper. Mix thoroughly and let simmer for another 5 minutes.

Step 8

Pour in the water and bring to a gentle boil. Adjust seasoning if necessary.

Step 9

Add the spinach and stir into the sauce, cover the pot, and allow it to cook for 5-7 minutes until the spinach is wilted and well mixed with the sauce.

Step 10

Serve hot as a main dish or side, perfect with rice, yams, or plantains.

Nutrition Facts

Serving size	(2257.8g)

Amount per serving	% Daily Value*
Calories	1511.3

Total Fat 98.9g	0%
Saturated Fat 45.8g	0%
Polyunsaturated Fat 1.1g
Cholesterol 194.5mg	0%
Sodium 6245.4mg	0%
Total Carbohydrate 87.9g	0%
Dietary Fiber 31.6g	0%
Total Sugars 40.0g
Protein 85.1g	0%

Vitamin D 64IU	0%
Calcium 859.3mg	0%
Iron 22.8mg	0%
Potassium 6512.8mg	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: 56.3%

Protein: 21.5%

Carbs: 22.2%