Nigerian Efo Riro
Efo Riro is a vibrant and hearty Yoruba spinach stew from Nigeria, often considered the national dish. It's a rich, savory soup made with a base of palm oil, locust beans (iru), and a blend of meats, fish, and assorted offal, all simmered with leafy greens like spinach or kale.
🍽️ Nutrition at a glance
This dish is a balanced powerhouse, providing a good mix of protein from the meats and fish, healthy fats from palm oil, and fiber from the leafy greens. A typical serving offers a substantial calorie range of 400-600 kcal, rich in iron, vitamins A and C, and potassium.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 25 g |
| Carbs | 15 g |
| Fat | 32 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Iron | 6 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 35 mg |
| Potassium | 620 mg |
| Calcium | 95 mg |
| Vitamin K | 120 mcg |
| Zinc | 3.5 mg |
| Magnesium | 55 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Efo Riro is a celebratory dish often served at weddings and parties, symbolizing abundance. Its unique use of fermented locust beans (iru) gives it a distinct umami depth that is a hallmark of Yoruba cuisine.
