• prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    The African Stewed Spinach also popularly known as Efo riro is a one-pot stew with layers of flavor. It requires quite a number of ingredients but little work from the cook putting it all together (as long as you already have all your ingredients prepped).

    Ingredients

    • 11/2 pounds blanched spinach
    • Blended Peppers (3 large red bell peppers, 2 scotch bonnet and 1 very small onion)
    • 1/4 Cup Palm Oil
    • 2 Tbsp crayfish (blended )
    • 2 Tablespoon locust bean
    • 1/2 Cup stock Fish (About 2 handfuls of shredded)
    • 1 Dried Prawn (about a handful)
    • 1 Onion (medium size- diced)
    • 1 Bouillon Cube
    • 1 lb Beef ( A mixture of Beef, Tripe, and cow Skin. )

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 5
    • Amount Per Serving
    • Calories: 315 % Daily Value *
    • Total Fat: 16 g 25.09%
    • Saturated Fat: 7 g 33.63%
    • Trans Fat: 0 g %
    • Cholesterol: 48 mg 16%
    • Sodium: 446 mg 18.59%
    • Calcium: 494 mg 49.4%
    • Potassium: 2784 mg 79.55%
    • Magnesium: 0 mg 0%
    • Iron: 15 mg 82.8%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 11 g 43.9%
    • Sugar: 2 g
    • Protein: 32 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 935.73%
    • Vitamin C 233.68%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables3
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total8 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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