West African leafy green stew
West African leafy green stew, often called 'Efo Riro' in Yoruba cuisine or simply 'green soup,' is a vibrant, savory dish made from simmering leafy greens like spinach, kale, or traditional leaves (such as bitter leaf or sorrel) in a flavorful broth. It typically features a base of tomatoes, onions, and palm oil, often enriched with smoked fish, dried shrimp, or assorted meats, and is seasoned with locust beans (iru) and chili peppers. It is a staple across Nigeria, Ghana, Senegal, and other West African countries, served with starchy sides like fufu, rice, or yam.
🍽️ Nutrition at a glance
This stew is generally low in carbohydrates and moderate in protein, especially when prepared with fish or meat, while its fat content can vary depending on the amount of palm oil used. It is an excellent source of dietary fiber, vitamins A, C, and K, and minerals like iron and calcium, with a typical serving ranging from 200 to 350 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 15 g |
| Carbs | 12 g |
| Fat | 20 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Vitamin A | 8500 IU |
| Vitamin C | 45 mg |
| Vitamin K | 300 mcg |
| Iron | 4.5 mg |
| Calcium | 200 mg |
| Potassium | 650 mg |
| Magnesium | 70 mg |
| Folate | 120 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this stew is a cornerstone of communal meals and celebrations, often symbolizing hospitality and abundance. Nutritionally, the use of fermented locust beans adds a unique umami flavor and boosts the dish's protein and probiotic content, while the leafy greens provide a powerhouse of antioxidants that support overall health.
