Lagos-style Efo Riro
Lagos-style Efo Riro is a vibrant, hearty Nigerian spinach stew, typically made with a rich base of palm oil, locust beans (iru), and a blend of meats or fish. It's a staple in Yoruba cuisine, known for its deep, savory flavor and thick, vegetable-forward texture.
🍽️ Nutrition at a glance
This dish is a balanced powerhouse, offering substantial protein from assorted meats and fish, healthy fats from palm oil, and a wealth of vitamins and fiber from the leafy greens. A typical serving provides a satisfying calorie range of approximately 450-550 kcal.
Nutrition breakdown
| Calories | 490 kcal |
| Protein | 28 g |
| Carbs | 18 g |
| Fat | 35 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 680 mg |
| Vitamin A | 450 µg RAE |
| Vitamin C | 35 mg |
| Iron | 5.5 mg |
| Potassium | 620 mg |
| Calcium | 110 mg |
| Magnesium | 75 mg |
| Vitamin K | 200 µg |
| Folate | 120 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Efo Riro is a celebratory dish often served at parties and gatherings, symbolizing abundance. Nutritionally, it's unique for combining iron-rich greens with protein and healthy fats, which can enhance nutrient absorption.
