Ewa Riro
Ewa Riro is a rich, hearty Nigerian bean stew made from black-eyed peas (or brown beans) simmered in a flavorful base of palm oil, tomatoes, peppers, and onions. It's a beloved, protein-packed staple often enjoyed with rice, bread, or yam. The dish is a cornerstone of Yoruba cuisine and is celebrated for its deep, savory flavor and comforting texture.
🍽️ Nutrition at a glance
Ewa Riro is a high-protein, high-fiber dish that provides a substantial amount of complex carbohydrates. A typical serving is moderately high in fat due to the palm oil, but it's a source of healthy monounsaturated fats and key nutrients like iron, folate, and potassium.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 15 g |
| Carbs | 40 g |
| Fat | 14 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Iron | 4 mg |
| Folate | 180 mcg |
| Potassium | 500 mg |
| Magnesium | 80 mg |
| Zinc | 2.5 mg |
| Vitamin C | 15 mg |
| Thiamin (B1) | 0.3 mg |
| Phosphorus | 190 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Ewa Riro is more than just food; it's a communal dish often served at celebrations, naming ceremonies, and family gatherings in Nigeria. Nutritionally, the combination of beans and palm oil creates a complete protein source and enhances the absorption of fat-soluble vitamins.
