Efo Riro (Vegetable Stew)

Efo Riro (Vegetable Stew)

This personally is one of my favourite dishes. Not only is it nutritional, it’s also very delicious. Spinach is very high in calcium iron and vitamins C, E and K. It also is a good source of folic acid calcium which are all exceptionally good for our bodies. There are different types of spinach which can be cooked in all ways and forms. This is my mum’s recipe, she also loved the way I cooked it and would always ask me to make it this exact same way. So this really is a tribute to my mummy. Love you always!

P.S. You can use any meat of your choice, this time I have used goat, cow leg and tripe. Sometimes I use chicken, beef or oxtail. You can mix them up if you wish to or just use either one. This can be served with anything of your choice for example boiled rice, pounded yam, tuwon shinkafa, eba e.t.c.


Goat Meat
Tripe (Shaki)
Smoked Fish, Dried Fish or Stock fish (any)
2 Tablespoons Crayfish
2 Cooking Spoons Palm Oil
2 Tinned Tomatoes
Knorr Cubes (to your taste)
Salt (to your taste)
3 Scotch Bonnet Peppers (or to your taste)
1/2 Teaspoon Thyme
1/2 Teaspoon Black Pepper


Start by soaking the dried and stock fish for an hour or more. The length of time depends on how hard the stock fish is. I soaked mine for about 30mins in boiled water. When soft, clean the fish, remove the bones and separate them into small pieces. Wash the fresh spinach and chop it nicely and drain out the excess water, then set aside. Prepare other ingredients by placing the tomatoes, chillies, onion, crayfish and knorr cubes in a food processor and blitz until smooth, then set aside.

Start by cooking the tribe, cow leg and goat first with just a little water as it takes long to cook. Add your onions, chilli, thyme, black pepper and season as you like. This stew should have as little water as possible so add small amounts of water at a time and top it up as you cook. I usually cook the meat for about 2h30mins on low heat. When the tribe starts to curl, add the dry fish and stockfish. When the shaki is almost done, add the knorr cubes and cook till all the meat and fish are well done. Top up the water to about half the contents of the pot. Add the crayfish, smoked fish, pepper and palm oil. Cover the pot and let it simmer. Then add your blended tomatoes with pepper etc and let it cook for a good 30mins.

Finally, add the spinach and if you don’t have spinach you can use other greens too e.g pumpkin or water leaves etc. Cover and and let it simmer for about 5mins bearing in mind that you don’t want to overcook the spinach. Add a little salt to taste as the spinach will add more water to the stew. Bon Appétit!!!! 🙂


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s