How To Prepare Healthy Nigerian Vegetable Soup (Efo - Riro) Without Oil
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How To Prepare Healthy Nigerian Vegetable Soup (Efo - Riro) Without Oil

How To Prepare Healthy Nigerian Vegetable Soup (Efo - Riro) Without Oil

5 years ago

~0.7 mins read
INGREDIENTS
• 3 cups Nigerian Sauce (p.18)
• 2 whole mackerel fish (400g) (cleaned and cut into steaks)
• 2 tablespoons whole locust beans (iru)
• Salt - to taste
• 10 cups chopped fresh spinach (tete - greens, kale, spinach or ugu)
• 1 red bell pepper (tatashe) – minced

DIRECTIONS
1. Place a large pot over medium heat.Add in ingredients except vegetable
and minced tatashe.
2. Cover and simmer for 15 minutes. Remove fish from sauce and set aside
3. Add in chopped vegetable and tatashe. cover and simmer for another 3-4
minutes.

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Stir to combine. Remove from heat and uncover the pot so as
not to overcook the vegetables. Return fish pieces to the pot.

Prep. Time: 20 Minutes Cook Time: 25 Minutes Serves: 5

Calorie: 249 Fat: 12g Carbs: 17g Protein: 20g
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