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Before you jump to Efo riro (vegetable soup) recipe, you may want to read this short interesting healthy tips about Energy Boosting Treats.
Ingesting healthy foods can make all the difference in the way you feel. If we eat more healthy meals and a lesser amount of of the unhealthy ones we generally feel much better. A salad tends to make us feel much better than a piece of pizza (physically anyway). Sometimes it’s tough to find healthier foods for snacks between meals. You can spend several hours at the food market searching for the perfect snack foods to make you feel healthy. Why not try one of the following healthy snacks the next time you need some extra energy?
Foods made from whole grains are fantastic for a quick snack. A slice of whole wheat toast, for example is a great snack in the morning hours. Chips and crackers created from whole grains can be excellent for quick snacks to eat on the go. Deciding on whole grain foods is always better than eating the processed grains we commonly find in our grocery stores.
You will find lots of healthy treats you can choose that don’t involve a lot of preparation or searching. When you make the choice to be healthy, it’s easy to find just what you need to be successful at it.
We hope you got benefit from reading it, now let’s go back to efo riro (vegetable soup) recipe. You can have efo riro (vegetable soup) using 15 ingredients and 8 steps. Here is how you cook it.
The ingredients needed to prepare Efo riro (vegetable soup):
- Get Vegetable (I used the vegetable called shokoyokoto)
- Use 8 Scotch bonnet pepper
- Prepare 3 red bell pepper
- Get 2 medium sized smoked fish
- You need 2 medium sized dried fish
- You need 2 cooking spoon of both palm oil and g.nut oil
- Provide 1 kg goat meat
- Get Spices
- Use 1/2 tsp black pepper
- Use to taste Salt
- Take 1/2 kg Ponmo
- Use 3 tbsp locust bean powder
- Prepare Water
- Get Ginger and garlic paste
- Take 3 tbsp crayfish (grinded)
Instructions to make Efo riro (vegetable soup):
- Get all ingredients ready, cleaned and handy
- ChoppcWash the goat meat, season with spices, garlic and ginger paste, onion and salt, and bring to boil. While cooking, add the Ponmo and dried fish(already cleaned with salt and hot water, deboned).
- While the meat is boiling, roughly pound or blend the peppers (scotch bonnet, red bell pepper, black pepper, onion, garlic and ginger).
- Chop the vegetable but not thinly sliced, wash and steam lightly with little salt for 2-3minutes
- By now the meat is completely cooked, bring down and drain the stock, keep aside.
- Put clean pot on fire, add the cooking oils, when hot (not bleach), add chopped onions fry until translucent then pour in the blended peppers, allow to fry stirring occasionally to avoid burning. Add the meat/fish stock, boil and add in the meat, fish and ponmo, stir. Allow to cook for 5 minutes, at this point, add in the already deboned smoked fish and crayfish. Taste and adjust if necessary.
- Add the steamed vegetable and stir gently in order not to make the fish chunks to become mashed. Allow to simmer for 1minute and bring down. Enjoy 😋😋😋
- Can be eaten with swallow of choice, rice, boiled yam or potatoes. I did enjoyed mine with correct eba and the leftover with boiled white rice.
When I got to the market to buy the. Efo Riro needs no introduction as it's one of the most popular vegetable soups in Nigeria and an absolute favourite of the Yorubas. It's quite an easy dish to prepare, as long as you follow the major instructions and requirements. A major rule is; using tomatoes for Efo Riro is an absolute No No! Ẹ̀fọ́ riro is a spinach stew from Yorùbá cuisine prepared with vegetables and stockfish, palm oil, crayfish, pepper, locust bean and may also include meat and other ingredients. Location Created: Ashake's Kitchen, Maraba, Nasarawa State.
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