Potherb jute curry

Potherb jute curry, often known as 'Efo Riro' or 'Jute Leaf Stew', is a vibrant and nutritious West African dish. It features tender jute leaves (known as 'ewedu' in Yoruba) cooked with a variety of proteins like assorted meats, fish, and locust beans, all simmered in a rich, savory broth.

🍽️ Nutrition at a glance

This dish is a balanced source of nutrients, providing a good amount of plant-based protein and healthy fats from its cooking oils and protein additions. It is particularly rich in essential vitamins like Vitamin A and C, as well as minerals such as iron and calcium, with a typical serving containing roughly 250-350 calories.

Nutrition breakdown

Calories	300 kcal
Protein	18 g
Carbs	12 g
Fat	20 g
Fiber	4 g
Sugar	3 g
Sodium	650 mg
Vitamin A	2500 IU
Vitamin C	30 mg
Iron	4 mg
Calcium	150 mg
Potassium	400 mg
Magnesium	45 mg
Folate	80 mcg
Vitamin K	70 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this stew is a cornerstone of Yoruba cuisine and is often served at celebrations and family gatherings, symbolizing community and togetherness. Nutritionally, the jute leaves are a powerhouse, known for their high mucilage content which gives the stew its characteristic silky texture and is beneficial for digestive health.