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How To Prepare Healthy Nigerian Vegetable Soup (Efo - Riro) Without Oil
Eniola4 years ago
~0.7 mins read
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INGREDIENTS
• 3 cups Nigerian Sauce (p.18)
• 2 whole mackerel fish (400g) (cleaned and cut into steaks)
• 2 tablespoons whole locust beans (iru)
• Salt - to taste
• 10 cups chopped fresh spinach (tete - greens, kale, spinach or ugu)
• 1 red bell pepper (tatashe) – minced
DIRECTIONS
1. Place a large pot over medium heat.Add in ingredients except vegetable
and minced tatashe.
2. Cover and simmer for 15 minutes.
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3. Add in chopped vegetable and tatashe.
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minutes. Stir to combine. Remove from heat and uncover the pot so as
not to overcook the vegetables. Return fish pieces to the pot.
Prep. Time: 20 Minutes Cook Time: 25 Minutes Serves: 5
Calorie: 249 Fat: 12g Carbs: 17g Protein: 20g
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