Nigerian Vegetable Stew Food

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EFO RIRO: NIGERIAN SPINACH STEW (YORUBA VEGETABLE SOUP)



Efo Riro: Nigerian Spinach Stew (Yoruba Vegetable Soup) image

This Nigerian spinach stew, also called vegetable soup and natively known as "Efo Riro" is guaranteed to be one of the most savory and delicious spinach recipes you will ever taste!

Provided by Yummy Medley

Categories     Main Course

Time 55m

Number Of Ingredients 11

4 pounds of spinach chopped
1 pound of cooked meat of choice (I used fried Tilapia)
1/2 pound of small fresh water shrimp
2 roma tomatoes
1 red bell pepper
1 large red onion
2 habanero peppers
2 cloves of garlic
1/4 cup palm oil/ annatto oil
3 tbsp powdered dried shrimp
Salt to taste

Steps:

  • To prep, blend half of the red onion with the tomatoes, bell pepper, garlic, and hot pepper. Chop the other half of the red onion.
  • In a deep sauce pan or stock pot, heat the oil and saute the onions over medium heat until its golden brown.
  • Add the blended tomato mix, and allow to cook over medium heat for about 30 minutes. Stir occasionally to avoid the mix from burning.
  • After 30 minutes, the sauce should be significantly reduced, at this point season it with powdered dry shrimp and salt to taste.
  • If cooking with cooked red meat or chicken, add them to the sauce at this point. If using dried mushrooms, re-hydrate and them at this point as well.
  • Add the fresh shrimp to the sauce, then add the spinach. At this stage, the spinach may look too much, but allow to sit in the pot for about 1 minute.
  • Gently stir the stew and the spinach until the spinach is wilted till about half the its original volume.
  • Adjust the seasoning with salt to taste if necessary. At this point I added the fried tilapia, stirred and served.
  • This stew is best served warm and freshly cooked.

Nutrition Facts : Calories 221.6 kcal, ServingSize 1 serving

EGUSI STEW



Egusi Stew image

Egusi seeds-the large seeds of an African melon-are toasted and ground to thicken this popular Nirgerian stew.

Provided by Kwame Onwuachi

Categories     Dinner     Soup/Stew     Stew     Seed     Shellfish     Hot Pepper     Chile Pepper     Tomato

Yield 8 servings

Number Of Ingredients 15

4 cups diced small onions
2 tablespoons minced garlic
2 whole tomatoes, chopped
2 tablespoons minced ginger
1 teaspoon minced Scotch bonnet pepper
1 cup red palm oil
2 cups ground egusi seeds
1 teaspoon crayfish powder
3 Maggi cubes
1/4 teaspoon dried iru powder
2 quarts chicken stock
1 pound goat shoulder, cubed
Kosher salt
2 tablespoons canola oil
2 cups pumpkin leaf or spinach, strained dry

Steps:

  • In a large saucepan, over medium heat, sweat the onion, garlic, tomatoes, ginger, and Scotch bonnet pepper in the palm oil until vegetables are translucent, about 10 minutes. Add the egusi seeds and toast in oil for 10 minutes. Add crayfish powder, Maggi, iru, and chicken stock and simmer for 30 minutes
  • Meanwhile, in a separate pan, over high heat, season the goat meat with salt and sear in canola oil until browned on all sides, about 7 minutes. Add the goat meat to the egusi mixture and simmer together for about an hour, or until the meat is tender. Add the pumpkin leaves during the last 20 minutes of cooking. The sauce should be thick and most of the liquid should have simmered off.
  • Season to taste with salt. Swerve with fufu or pounded yam.

NIGERIAN BEEF STEW RECIPE BY TASTY



Nigerian Beef Stew Recipe by Tasty image

Here's what you need: plum tomatoes, red bell peppers, red onion, red onion, habanero peppers, garlic, tomato paste, salt, black pepper, water, vegetable oil, flank steak, fresh rosemary, paprika, curry powder, beef bouillon, bay leaf, white rice, fried plantain, scallion, fresh parsley

Provided by Betsy Carter

Categories     Dinner

Yield 6 servings

Number Of Ingredients 21

5 plum tomatoes, chopped, divided
2 red bell peppers, chopped
½ red onion, chopped
½ red onion, sliced
2 habanero peppers, chopped
6 cloves garlic
12 oz tomato paste
1 tablespoon salt, plus 1 teaspoon salt, divided
1 ½ teaspoons black pepper, divided
½ cup water
1 cup vegetable oil
1 ½ lb flank steak, cut into strips
1 teaspoon fresh rosemary
1 teaspoon paprika
1 teaspoon curry powder
2 cubes beef bouillon
1 bay leaf
white rice, cooked, for serving
fried plantain, for serving
scallion, for serving
fresh parsley, for serving

Steps:

  • In a food processor or blender, combine 4 chopped plum tomatoes, red bell peppers, chopped red onion, habanero peppers, garlic cloves, tomato paste, 1 tablespoon salt, 1 teaspoon pepper, and water. Puree until smooth.
  • Heat vegetable oil in a large pot over medium-high heat.
  • Add the remaining tomato, sliced onion, remaining salt, and remaining pepper. Sauté until fragrant.
  • Add steak, rosemary, paprika, curry powder, and bullion cubes. Cook until the steak is golden brown and cooked through, about 10 minutes.
  • Add the blended tomato and pepper mixture and the bay leaf.
  • Bring to a boil over high heat. Cover and simmer at low heat for 20 minutes, until the stew has thickened.
  • Fish out the bay leaf.
  • Remove stew from heat and let sit 10 minutes.
  • Serve with white rice and fried plantains. Garnish with scallions and parsley, if desired.
  • Enjoy!

Nutrition Facts : Calories 750 calories, Carbohydrate 54 grams, Fat 46 grams, Fiber 5 grams, Protein 25 grams, Sugar 21 grams

AFRICAN VEGETABLE STEW



African Vegetable Stew image

This is a different kind of stew as the cinnamon is the promident smell as it is cooking, but blends in with the other spices and flavors creating a nicely flavored vegetable stew.

Provided by LUv 2 BaKE

Categories     Stew

Time 1h10m

Yield 6 serving(s)

Number Of Ingredients 16

1 tablespoon non-hydrogenated margarine
1 cup onion, chopped
1/2 cup parsley, chopped
2 garlic cloves, minced
1 teaspoon cinnamon
1/2 teaspoon turmeric
1/2 teaspoon pepper
1/4 teaspoon ginger
5 cups water
1 cup carrot, sliced
1/2 cup dried lentils, rinsed (I like red lentils or a mixture of red and brown)
1 cup long grain rice, uncooked
15 ounces whole tomatoes, undrained, chopped
10 ounces frozen green peas
9 ounces frozen green beans
salt and pepper

Steps:

  • Melt margarine over medium heat in a large saucepan; add onion, parsley, garlic, cinnamon, turmeric, pepper and ginger; stir occasionally until onion is tender - add some water if it begins to stick.
  • Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
  • Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
  • Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
  • If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.

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