Efo Riro (Vegan)

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

• Rich in vitamins A and C, supporting vision and immunity

• High in iron and calcium, promoting blood and bone health

• Contains dietary fiber, aiding digestion and satiety

• Low in calories, making it a healthy, nutrient-dense meal option

Nutritional Information (Approx. per serving / 1 cup ~250g)

• Calories: 180–220 kcal

• Protein: 10–15 g (depending on added protein)

• Carbohydrates: 10–12 g

• Fat: 10–12 g

• Saturated Fat: 3–4 g

• Fiber: 4–5 g

• Sodium: 350–450 mg

• Iron: 15–20% Daily Value