Efo Riro and Pounded Yam

May 16, 2023May 16, 20230 14
Traditional African Efo Riro and Pounded Yam Recipe
in African

Prep

30 min

Cook

50 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 bunches spinach
2 lbs beef
1 lb tripe
1 lb goat meat
5 medium tomatoes
3 scotch bonnet peppers
1 medium onion
palm oil
3 tablespoons seasoning
2 tablespoons salt
1 tablespoon chili powder
vegetable oil ( To Fry )

Nutrision Information

Servings Per Recipe
6
Calories
510
Sugar
4g
Fat
23g
Efo Riro and Pounded Yam is a popular and traditional Nigerian dish that is enjoyed by people from different parts of Africa. The dish is a combination of Efo Riro, a vegetable soup made from spinach, pepper, and other ingredients, and Pounded Yam, a starchy side dish that is pounded until it has a smooth and fluffy texture. This meal is delicious and healthy, making it a great way to explore African cuisine. It is usually served with different dishes such as egusi soup, okra soup or vegetable soup.

Instructions

1.For the Efo Riro
2.Boil the beef, goat meat, and tripe in a pot for about 20 minutes till tender.
3.Blend the pepper and onion, add it to the boiled meat, then add the seasoning, chili powder, and salt.
4.Add palm oil to the heated pan and fry the stew for about 10 minutes until it has thickened to your desired consistency.
5.Wash the spinach thoroughly, chop it into tiny bits, and add it to the stew. Simmer for about 5 minutes until the spinach is wilted. For the Pounded Yam
6.Peel and boil the yam in a pot until it's tender.
7.Drain the water from the pot and pound the yam with a mortar and pestle until it's smooth.

PROS

Efo Riro and Pounded Yam is a highly nutritious meal that is tasty and easy to prepare.

It is a great source of protein, fiber, and other essential nutrients.

It is an excellent meal for anyone looking to stay healthy while enjoying a delicious traditional African dish.

CONS

The Pounded Yam in this recipe may contain a high amount of carbohydrates.
Individuals on a low-carb diet or those with diabetes may need to eat it in moderation.

Also, the stew contains palm oil, which is high in saturated fat, so it should be eaten in moderation.

HEALTH & BENEFITS

Efo Riro is a highly nutritious meal that is packed with vitamins and minerals. The spinach provides a good source of fiber, iron, and calcium. The beef, goat meat, and tripe are excellent sources of protein. The palm oil used in the stew is rich in antioxidants that help protect the heart and reduce the risk of cancer. Eating Efo Riro and Pounded Yam can help improve digestion, lower cholesterol levels, and boost the immune system.

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