Recipes · Nigerian · Stews
Efo Riro (Rich Greens Stew)
One serving has 499 kcal and 29 g protein, and at least a fifth of a woman's daily need of vitamin K (2293%), vitamin C (200%), cobalamin (128%), manganese (104%), zinc (91%) and pyridoxine (77%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (559 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef, fish, shellfish
Ingredients
- 180 g Amaranth leaves, raw
- 25 g Palm oil
- 60 g Tomatoes, raw
- 10 g Tomato paste
- 40 g Bell pepper, red, raw
- 70 g Beef chuck, raw
- 10 g Salt cod
- 15 g Shrimp, raw
- 40 g Onions, raw
- 4 g Garlic, raw
- 4 g Chili peppers, red, raw
- 0.5 g Salt
- 100 g Water
Method
- Simmer the beef in the water with a little salt for 20 minutes until nearly tender.
- Blend the tomatoes, red pepper, half the onion and the chili into a smooth puree.
- Heat the palm oil in a separate pot, add the remaining onion and garlic, and cook for 2-3 minutes.
- Stir in the tomato puree and tomato paste and cook for 8-10 minutes until the sauce has reduced and darkened.
- Add the beef with its cooking liquid, the salt cod and shrimp, and simmer for 10 minutes.
- Stir in the chopped amaranth leaves and cook for 5-6 minutes until just wilted; season with the remaining salt and serve hot with a swallow.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 499 kcal | 24% |
| Carbohydrates | 19.3 g | |
| Water | 467 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 29.3 g | 61% |
| Tryptophan | 0.3 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 2 g | |
| Methionine | 0.65 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.85 g | |
| Valine | 1.2 g | |
| Histidine | 0.75 g | |
| Fat | 36 g | |
| Monounsaturated | 14.2 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 3 g | |
| Saturated | 16.8 g | |
| Trans-Fats | 0.59 g | |
| Cholesterol | 85.5 mg | |
| Calcium | 454 mg | 45% |
| Copper | 0.54 mg | 60% |
| Iron | 6.8 mg | 38% |
| Magnesium | 153 mg | 49% |
| Manganese | 1.9 mg | 104% |
| Phosphorus | 396 mg | 57% |
| Potassium | 1,931 mg | 41% |
| Selenium | 33 µg | 60% |
| Sodium | 1,021 mg | |
| Zinc | 7.3 mg | 91% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 1 mg | 77% |
| Folate (vitamin B9) | 195 µg | 49% |
| Cobalamin (vitamin B12) | 3.1 µg | 128% |
| Choline | 88.3 mg | 21% |
| Vitamin A | 367 µg | 52% |
| Vitamin C | 150 mg | 200% |
| Vitamin D (D2 + D3) | 19.6 IU | 3% |
| Vitamin E | 5.8 mg | 39% |
| Vitamin K | 2,064 µg | 2293% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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