Efo Riro Leaf (Spinach leaf)
Grainfield Efo Riro leaves (Spinach) is so succulently fresh, dirt-free and so clean. They act as Cancer protectors, as they protect us against various types of cancers, especially colon, breast and prostate cancers.
They fight against inflammation and reduce the risks of heart diseases, improving circulation and blood vessel health.
They are rich sources of vitamin A and vitamin C, Spinach helps maintain a strong immune system, and fight against bacteria and illnesses. They contain carotenoids, as it is rich in Vitamin A and help promote eyesight by preserving the health of the retina, macula, and cornea.
Spinach leaves are an excellent source of bone-building vitamin K, taking spinach into your diet regularly can strengthen and maintain bones and reduce risks of osteoporosis and bone fractures.
A good source of dietary fibre, Spinach leave to aid in digestive health by preventing constipation or diarrhoea and carrying waste and toxins out of the body
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EFO RIRO SOUP RECIPE
I usually blanch my Spinach before I stir them in the sauce – I do this by adding the cut spinach in hot boiling water on high heat then I take it off the heat immediately it reaches its boiling point. I then pour the spinach in a sieve and I rinse it under the coldest water I can get from the tap a couple of times in order to stop the cooking process.
Remember to drain off water from the spinach to make the stew not to be watery.
Remember to drain off as much water as you can from the Spinach. (Excess water from the Spinach can cause your stew to be too watery)
I don’t always use Tomatoes in cooking my traditional stewed spinach. However, I see no reason why it can’t be added especially if you are making a lighter version of this stew.
It is advisable to blanch the spinach before adding it to the sauce. To achieve this, put the spinach in hot boiling water, allow to boil for 1-2 minutes, and then sieve and rinse in a cold water.
INGREDIENTS
- 250g blanched spinach
- 5kg Assorted meat
- 1/3 cup palm oil
- 3 tbsp Cray fish
- 3 Large fresh red bell pepper
- 2 Scotch bonnet (blended)
- 1 medium size onions – diced
- 2 tbsp Locust bean (iru)
- ½ Shredded stock fish
- 3 tsp dried ground prawns
INSTRUCTIONS
- Preheat the Palm oil – I like it hot but not bleached. Add the diced Onion and stir-fry till golden brown. Stir briefly t prevent it from burning.
- Add the blended peppers (check notes above for details) and fry until the Sauce thickens up.
- Season with the stock cube, add Salt to taste, Crayfish and locust bean. Stir until everything is well blended.
- Add the Meat, Stock fish, and dried Prawns and add some water or stock to thin out the sauce, then cover it up again and allow it to come to a simmer.
- Finally, add the Spinach and mix thoroughly. Then leave it to cook uncovered for about 2 to 5 minutes. Adjust the seasoning if need be..
- Serve with the swallow of choice such as, Amala, Fufu or Rice, Yam … Enjoy!
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