Nigerian Efo Riro (Spiced Spinach & Vegetable Soup)

How to Make It

1. 1

   Prepare Your Pepper Blend

   Combine fresh tomatoes, red bell pepper (tatashe), scotch bonnet, and half the sliced onion in a blender. Blend to a smooth or slightly chunky paste depending on your texture preference. Set aside.

   Tip: For a less watery base, pour the blended pepper into a sieve and allow excess liquid to drain for 5 minutes before cooking. This reduces cook time and prevents a thin soup.
2. 2

   Sauté the Aromatics

   Heat the palm oil in a wide, heavy-bottomed pot over medium heat for about 1 minute until it melts and loses its raw smell. Add the remaining sliced onions and sauté for 2–3 minutes until soft and translucent. Add the locust beans (iru) if using and stir for 30 seconds to release their aroma.

   Tip: Using only 20ml of palm oil keeps the calorie count clinical without sacrificing the authentic smoky-red colour and flavour of traditional Efo Riro.
3. 3

   Cook Down the Pepper Base

   Pour the blended pepper mixture into the pot. Stir well and cook uncovered on medium-high heat for 12–15 minutes, stirring occasionally, until the tomato base has fried down, thickened, and the oil begins to float to the surface. This step removes the raw tomato taste.

   Tip: Do not rush this step. A properly fried tomato base is the foundation of great Efo Riro.
4. 4

   Add Protein and Spices

   Add the shredded chicken or turkey, flaked smoked mackerel or stockfish, and ground crayfish into the pot. Stir to combine. Add ground ehuru, turmeric, half the low-sodium seasoning cube, and a pinch of salt. Pour in the low-sodium chicken stock or water. Stir and allow to simmer for 5 minutes so the proteins absorb the flavours.

   Tip: Smoked mackerel adds a deep umami layer that reduces the need for excess salt. If managing kidney health, reduce or omit stockfish.
5. 5

   Add Firm Vegetables

   Add the diced zucchini (or garden egg) and diced carrot to the pot. Stir and cook for another 5 minutes until the vegetables are just tender but still hold their shape. These add bulk, texture, and additional fibre to keep you feeling full longer.

   Tip: Do not overcook the vegetables — they should retain a slight bite to preserve their micronutrient content.
6. 6

   Fold in the Leafy Greens

   Add the washed, chopped spinach or ugu leaves to the pot. Gently fold them into the soup using a wooden spoon. Cook for just 2–3 minutes on medium heat until wilted but still vibrant green. Do not overcook the leaves.

   Tip: Adding the greens last preserves their iron, folate, and vitamin C content. Covering the pot for 1 minute after turning off the heat lets the residual steam finish wilting them perfectly.
7. 7

   Taste, Adjust and Serve

   Taste the soup and adjust seasoning minimally if needed. Ladle into bowls and serve hot. For a clinical weight-management meal, pair with a small portion of boiled oat ogi, brown rice, or unripe plantain (small serving). For lower carbohydrates, serve alone as a hearty bowl.

   Tip: This soup stores well refrigerated for up to 3 days and freezes beautifully for up to 1 month — ideal for healthy meal prep throughout the week.