Efo Riro

Efo riro is a fresh vegetable soup cooked mostly by the Yoruba people. It is similar to Edikang Ikong soup which is cooked by the efik people. This soup can be cooked with different vegetables like shoko, Gure, tete, etc. It is best enjoyed with pounded yam, semolina, fufu, eba etc.  It has a lot of nutritional value it adds to the body, like vitamins and minerals. Efo riro is taken with pap and eko in the Yoruba land.

INGREDIENTS

Vegetable (efo tete, shoko, igbo, gure)

Pepper

Salt

Maggi

Crayfish

Iru (locust beans)

Palm oil

Fresh fish. Stock fish

Pomo

Shaki

Meat

HOW TO COOK EFO RIRO

Prepare your pot and all necessary ingredients for the soup

Wash the vegetable and cut it into tiny pieces

Put your pot on the cooking gas, pour some palm oil and heat it up for 3 minutes

Pour your locust beans in the hot palm oil and heat it up for 2 minutes

Add your fresh pepper and Maggi and salt to taste, add your fresh fish, pomo, crayfish, shaki and all necessary ingredients.

Cover it to boil for 3 minutes

At this stage add your fresh vegetable and stir together

Cover it for 5 minutes and its ready for consumption.

 

NUTRITIONAL VALUE OF VEGETABLE TO THE BODY

It has no cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folates (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure

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