How To Prepare Efo Riro

Efo Riro      

Efo Riro is a native to the Yoruba of the western Nigeria. It's a very rich vegetable soup. To cook Efo Riro, you can use Efo Shoko or Efo tete. Looking at the nutritional value, its one soup that needs to be eaten often. It protect the body from certain type of cancer such as mouth, stomach and colon_rectum, reduce the risk of coronary heart disease, help to regulate blood pressure level, improves eye health, help in blood clotting, prevention of kidney stone. Source of vitamins and minerals such as vitamin A, C, B9, E K1, minerals such as Iron, Calcium, Magnesium potassium, folic acid etc.

Ingredients
 1kg fresh shoko/tete
 1kg assorted parts of meat
 500g of stock fish
 500g bush meat
 5 large snails
 225g prawns
 5 large craps
 500g smoke fish
 225g of crayfish
 1cup of palm oil
 500g fresh tomatoes
 2 large onions
 2 tablespoons of iru (locust beans)
 Salt (to taste)
 Seasoning

Preparation
Cook assorted parts of meat until soft and tender, the stock fish should be added into the hot meat to make it soft too.

Cut your vegetables and wash. Boil water, when the water is hot, pour into your vegetables, add 1/2 teaspoon of salt. Then cover. Leave for 5minutes and drain all the water.

Grind your fresh tomatoes, handful of  habanero pepper and scotch bonnet pepper and onions together.(shouldn't be smooth but coarse).

Heat your Palm oil until very hot , pour your diced onions. When the onions is a little fried pour your ground mixture inside the hot palm oil and fry for 10minutes, stirring frequently.

Add your assorted parts of meat,stock fish, smoked fish, bush meat, crab and crayfish. Then stir. After two minutes pour your vegetables.

Add seasoning and salt to taste.

Serve with pounded yam.