Efo Riro is one of those dishes that feels like home. It’s hearty, flavorful, and pairs beautifully with rice, yam, or swallow. But today I’m sharing my oil-free twist on this Nigerian classic.
If you’re trying to lose weight without counting every calorie, this recipe is perfect. I love making vegetable-heavy meals because they’re naturally lower in calories and keep me full longer. By skipping the oil and using lean protein, you get all the rich flavor of Efo Riro without the heaviness. Making the soup base in advance would make your cooking faster and easier.
Another smart choice I made was cooking my beef in advance and freezing the stock. Once the stock is frozen, I scrape off the fatty layer and keep just the flavorful broth. That way, I still get all the taste but fewer calories.
And let’s talk veggies, because Efo Riro is nothing without them. If you live outside Nigeria, finding traditional greens like shoko (red amaranth) and tete (callaloo) can be tricky if you don’t live near a farmers’ market. Asian grocery stores or farmers’ markets are your best friends when it comes to sourcing similar ingredients. Spinach works in a pinch, but I don’t like using it alone because it gets too soft. Collard greens and kale are more widely available in the U.S. and can stand in, though collard greens have a distinct flavor that slightly changes the dish. Kale works better since it’s milder, but the leaves have a distinct shape that makes you know that there is something different about this bowl of Efo Riro.
For this version, I couldn’t find callaloo, so I used a big bag of spinach to complement the amaranth I had, and honestly, it turned out amazing.
💡 Why I Prefer Frozen Spinach Over Fresh
I almost always use frozen spinach when making efo riro. Fresh spinach shrinks so dramatically when cooked that you can’t really predict how much you’ll end up with. Frozen spinach, on the other hand, gives you a more accurate picture of the final quantity, plus it’s already cleaned and portioned which saves time. Using frozen spinach also helps avoid the disappointment of watching a giant bag of fresh leaves cook down to almost nothing.
So whether you’re Nigerian abroad, someone exploring African dishes, or just looking for a nutritious, satisfying, oil-free dinner, this Efo Riro will win you over.
Oil-Free Efo Riro
Ingredients
Method
- Season and cook the beef in its own juices (add a splash of water if needed). Set aside with stock.
- Boil water to blanch the shoko. While waiting, pick the leaves, removing flowers, seeds, and tough stems.
- Thaw spinach in the microwave and squeeze out excess water.
- Blanch amaranth by pouring boiling water over it in a large bowl, cover, then drain and rinse with cold water. Squeeze out liquid and chop.
- In a pot, combine the soup base, beef, stock, mackerel, panla, ponmo, crayfish, and seasoning. Simmer for a few minutes.
- Add spinach and chopped amaranth. Stir well, reduce heat to low, and steam for 2–3 minutes.
- Adjust seasoning and serve hot.
Notes
- Traditionally, leaves are cut before blanching, but I prefer blanching before cutting.
- If eating with swallow or rice, add extra soup base or liquid. For a stand-alone meal, keep it drier.
- Leaf substitutions: spinach, kale, or collard greens if amaranth and callaloo are not available.
- Freezing your beef stock makes it easy to remove excess fat for a lighter dish.
This oil-free Efo Riro is a delicious, healthy twist on a Nigerian classic. With lean proteins, no added oil, and plenty of vegetables, it’s perfect for anyone who wants authentic flavor while keeping things light.
