Nut-Free Efo Riro

Experience the vibrant flavors of West Africa with this Nut-Free Efo Riro, a bold and hearty Nigerian spinach stew that's free from common allergens but full of rich, authentic taste. This recipe combines tender chicken thighs, smoky mackerel, and a deeply flavorful base of red bell peppers, Roma tomatoes, and Scotch bonnet peppers, all simmered in fragrant palm oil. Enhanced with traditional ingredients like ground crayfish and dried locust beans (iru), this dish offers a taste of home without the use of nuts. Fresh spinach adds a burst of color and nutrition, perfectly balancing the savory stew. Ready in just an hour, this one-pot recipe is perfect for a weeknight dinner and pairs beautifully with rice, pounded yam, or your favorite side. Make this nut-free version of efo riro and enjoy an allergy-friendly spin on a beloved classic!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 large red bell peppers
• 4 medium Roma tomatoes
• 1 large onion
• 2 pieces Scotch bonnet peppers
• 500 grams spinach leaves
• 60 ml palm oil
• 500 grams chicken thighs
• 300 grams smoked mackerel
• 2 tablespoons ground crayfish
• 1 tablespoon dried locust beans (iru)
• 1 teaspoon salt
• 1 teaspoon bouillon powder
• 250 ml water

Directions

Step 1

Rinse and roughly chop the red bell peppers, tomatoes, and half of the onion.

Step 2

In a blender, combine the chopped peppers, tomatoes, onion, and Scotch bonnet peppers. Blend until smooth.

Step 3

In a large pot, heat the palm oil over medium heat. Dice the remaining onion half and sauté in the oil until translucent.

Step 4

Add the blended pepper mixture to the pot and bring to a boil. Then, reduce the heat and let it simmer for about 10 minutes, stirring occasionally.

Step 5

While the pepper sauce simmers, rinse the chicken thighs and cut them into bite-sized pieces.

Step 6

Add the chicken thighs to the pot, stirring them into the sauce. Simmer for 15 minutes or until the chicken is cooked through.

Step 7

Flake the smoked mackerel into the pot, ensuring there are no bones, and stir gently.

Step 8

Mix in the ground crayfish, dried locust beans, salt, and bouillon powder. Add the water and increase the heat to bring it back to a simmer.

Step 9

Rinse the spinach leaves thoroughly and roughly chop them.

Step 10

Add the chopped spinach to the pot, stir well to combine with the sauce, and cook for another 5 minutes or until the spinach is wilted and tender.

Step 11

Adjust the seasoning if necessary. Serve hot with rice, pounded yam, or any starch of your choice.

Nutrition Facts

Serving size	2491.9 grams (2491.9g)

Amount per serving	% Daily Value*
Calories	2844

Total Fat 189.60g	243%
Saturated Fat 64.80g	324%
Polyunsaturated Fat 0.00g
Cholesterol 796mg	265%
Sodium 4883mg	212%
Total Carbohydrate 72.90g	27%
Dietary Fiber 25.70g	92%
Total Sugars 31.90g
Protein 214.70g	429%

Vitamin D 35IU	175%
Calcium 690mg	53%
Iron 27mg	151%
Potassium 7397mg	157%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.7%

Protein: 30.1%

Carbs: 10.2%