Efo Riro is a classic Nigerian spinach stew made with fresh leafy greens, blended peppers, onions, and assorted seasonings, often cooked with a choice of protein such as beef, fish, or chicken. Rich, savory, and flavorful, this hearty dish is perfect as a main course served with rice, yam, or swallow.
Health Benefits
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Rich in vitamins A and C, supporting vision and immunity
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High in iron and calcium, promoting blood and bone health
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Contains dietary fiber, aiding digestion and satiety
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Low in calories, making it a healthy, nutrient-dense meal option
Nutritional Information (Approx. per serving / 1 cup ~250g)
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Calories: 180–220 kcal
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Protein: 10–15 g (depending on added protein)
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Carbohydrates: 10–12 g
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Fat: 10–12 g
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Saturated Fat: 3–4 g
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Fiber: 4–5 g
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Sodium: 350–450 mg
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Iron: 15–20% Daily Value
