Efo Riro and Eko – A Dinner Delight of the Yorubas By Nourishing Africa

Photo Credit - Nircle

 

Eko with Efo Riro is a coveted West African delight, and it is absolutely delicious. This meal is popularly enjoyed among the Yoruba ethnic group of Southwest Nigeria. Eko (fermented corn starch) and Efo Riro (stir fry vegetable) is easy to cook, nutritious and makes an excellent meal for the whole family.

Eko and Efo Riro is fondly described as a meal that draws affection amongst friends and strangers; however, in more realistic terms, it is just a meal that makes everyone long to stay around for more.

Photo credit - Amala360

How to Make Eko (Fermented Corn Starch)

Eko contains a fair amount of fibre and protein. The primary vitamins and minerals in Eko are vitamin B5, B6, copper, potassium, manganese, zinc, phosphorus, and magnesium. There are two primary antioxidants present in corn, which are: lutein and zeaxanthin. The calories in one serving of Eko is about 211 calories.

Ingredients

  1. 1 cup of fermented corn starch.
  2. 2.5 cups of water.

 Cooking Method

How to Make Efo Riro (Stir Fry Vegetable)

Efo Riro is very low in calories and fats. African Spinach leaves contain a good quantity of soluble dietary fibre, it also contains iron which is an essential trace element required by your body to produce red blood cells and its consumption aids digestion and prevents constipation and plays a key role in maintaining healthy bones.

Photo credit - Low Carb Africa

Ingredients

  1. Spinach (shoko) or Amaranth (tete).
  2. Red bell peppers.
  3. Finger chilli peppers.
  4. Scotch bonnets.
  5. Onions
  6. Palm oil
  7. Beef or Chicken.
  8. Cowskin (Optional)
  9. Crayfish.
  10. Locust bean (Iru).
  11. Seasoning cube
  12. Salt

 

Cooking Method

 

Photo credit - Pineterest

 

Enjoy!