Efo Riro

Name: Efo Riro
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 servings
Cuisine: West African
Ingredients: 1 lb beef stew meat, cubed; 1 red onion, chopped; 2 red bell pepper, pureed; 2 habanero pepper, pureed; 1/4 cup red palm oil; 2 tbsp locust beans, rinsed; 2 beef bouillon cube, crumbled; 16 oz fresh spinach, chopped

A rich, savory Nigerian spinach stew cooked with pepper blend, palm oil, locust beans, and tender beef.

55 minMediumServes 4410 cal/serving

West AfricanDinnerStovetopLow CarbHigh ProteinGluten-FreeNut-FreeDairy-FreeSoy-FreeEgg-FreeAlcohol-FreeCorn-Free

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Ingredients

1 lb beef stew meat, cubed
1 red onion, chopped
2 red bell pepper, pureed
2 habanero pepper, pureed
1/4 cup red palm oil
2 tbsp locust beans, rinsed
2 beef bouillon cube, crumbled
16 oz fresh spinach, chopped

Instructions

1

Boil 1 lb cubed beef stew meat in a pot until tender and an internal temperature of 160°F is reached, then set aside.
2

Heat 1/4 cup red palm oil in a wide pot over medium heat for 3 minutes.
3

Add 1 chopped red onion and 2 tbsp rinsed locust beans, frying for 2 minutes until fragrant.
4

Pour in pureed 2 pureed red bell pepper and 2 pureed habanero pepper, stir in 2 crumbled beef bouillon cube, and cook for 10 minutes until oil separates.
5

Add cooked beef stew meat and simmer for 5 minutes.
6

Stir in 16 oz chopped fresh spinach and cook for 3 minutes until wilted before serving.

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Questions

What internal temperature should Efo Riro reach?

For Efo Riro, the target internal temperature is 160 F (about 70 C), given in step 1. A probe thermometer removes the guesswork.

Is Efo Riro spicy?

Yes, it is properly hot. The heat in Efo Riro comes from 2 habanero pepper, pureed. For a milder plate, remove the seeds and ribs from the habanero, or use half; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Is Efo Riro gluten-free?

Yes. As written, nothing in the ingredient list for Efo Riro is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the bouillon.

How much protein is in Efo Riro?

One serving (the recipe makes 4) has 32 g of protein in about 410 calories, alongside 10 g carbohydrate and 28 g fat, plus 4 g fiber and 680 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

How long does Efo Riro keep?

Refrigerate what is left of Efo Riro within two hours and eat it within three days. Reheat gently on the stovetop.

Serve it with

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