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Oiless Efo Riro

Oil-Free Efo Riro

This lighter version of Efo Riro skips the oil but not the flavor. Packed with lean protein and leafy greens, it’s a healthy, filling dish perfect for weight-loss friendly meals.
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Prep Time 30 minutes
Cook Time 30 minutes
Course: dinner, lunch
Cuisine: Nigerian, West African, Yoruba
Ingredients Method Notes

Ingredients
  

  • 500 g lean beef cooked and stock reserved
  • 1 roast mackerel
  • 1 panla roast whiting
  • 1 ponmo cow skin, cut into bite-sized pieces
  • 2 bunches efo shoko red amaranth
  • 1 large bag frozen spinach to replace tete
  • 6 g crayfish ground
  • 6 cups oil-free soup base see recipe
  • Seasoning to taste salt, bouillon

Method
 

  1. Season and cook the beef in its own juices (add a splash of water if needed). Set aside with stock.
  2. Boil water to blanch the shoko. While waiting, pick the leaves, removing flowers, seeds, and tough stems.
    Amaranth & Spinach
  3. Thaw spinach in the microwave and squeeze out excess water.
  4. 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.
  5. In a pot, combine the soup base, beef, stock, mackerel, panla, ponmo, crayfish, and seasoning. Simmer for a few minutes.
  6. Add spinach and chopped amaranth. Stir well, reduce heat to low, and steam for 2–3 minutes.
  7. 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.