A photo of efo riro stew

Efo Riro Stew

A vibrant and flavoursome Nigerian stew.

I first came across this colourful, vibrant Nigerian stew when looking for recipes for an African themed ‘free from’ menu for Freedom Kitchen, a project I have been working on with my friend Samantha.

Efo Riro stew is a good source of protein, fibre, iron, vitamin C and vitamin K. It’s delicious served with rice or flatbread. This recipe serves four.



  • 2 red bell peppers
  • 1 habanero chilli
  • 1 large tomato
  • Half a white onion
  • 2 sun dried tomatoes


  • 1 red bell pepper
  • Half a white onion
  • 200g mushrooms
  • 400g spinach
  • Quarter of a cup of vegetable oil
  • 1 tablespoon bouillon
  • 1 tbsp medium curry powder


  • Chop all of the ingredients for the puree, then blend in to a smooth paste.
  • Add the oil to a pan on a medium heat.
  • Add roughly chopped onion, pepper and mushrooms to the pan. Fry until the onions are translucent.
  • Add 200ml boiled water to the bouillon and curry powder, stir well.
  • Add the puree to the pan and cook for a further 4 minutes.
  • Add the bouillon/curry powder mix to the pan and stir.
  • Allow to simmer for a few minutes.
  • Add the spinach and stir.
  • Remove from the heat and stir until the spinach had reduced in to the stew.
  • Serve and enjoy!

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