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Eniola
Equipment You Need In Your Kitchen
~18.5 mins read
Blender:
Required for several recipes in the book. You do not need an overly expensive blender, a good quality small blender will do just fine. The trick to blending successfully is approaching the task in parts, do not overload the blender.
Measuring Cups & Spoons:
These are essential for portion control. You will find them wherever baking goods are sold.
Non-stick Pan:
This allows you to cook with minimal oil without burning the food. What makes them special is the Teflon coating they have on the cooking surface. A great alternative is cast iron pan (koko irin ) You will find them wherever cookwares are sold.
Food Scale:
This is used to measure the precise weight of food. It is especially good to have when measuring things like meat and fish that cannot be precisely measured using cups.
Grater:
A grater is used to grate food into fine pieces. The most common version has multiple greater surfaces for different degree of fineness and sometime a wider side for
slicing vegetables.
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Eniola
How To Prepare Healthy Nigerian Vegetable Soup (Efo - Riro) Without Oil
~0.7 mins read
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. Remove fish from sauce and set aside
3. Add in chopped vegetable and tatashe. cover and simmer for another 3-4
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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