Home Nigerian Oil-less Nigerian Spinach Stew (Efo riro without Palm Oil)

Oil-less Nigerian Spinach Stew (Efo riro without Palm Oil)

by Flavouradmin
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Vibrant green colour and very tasty!

Healthy Nigerian Spinach Stew (Efo riro without Palm Oil)

Difficulty:IntermediatePrep time: 30 minutesCook time: 30 minutesTotal time:1 hour Servings:4 servingsCalories:300 kcal Best Season:Available


Yummy Nigerian Spinach Stew without Palm Oil or any other type of oil. Tastes just like the traditional version.



  1. Spray a non-stick pan with low-calorie oil spray and heat on the burner at medium heat.
  2. Add the locust beans and leave to fry for about 1 minute.
  3. Then add the blended pepper mix, ground crayfish, smoked catfish and tomato puree.
  4. Fry for 10 minutes.
  5. Add the assorted meat and seasoning to taste.
  6. Fry until all visible liquid has evaporated away.
  7. Add the mackerel fish and the drained Spinach Leaves.
  8. Stir to combine fully and leave to steam at low heat.
  9. Skim off any leftover liquid at the end.
  10. Serve and enjoy with any accompaniment of your choice.


  • Use 1 tsp of Olive/Sunflower Oil as an alternative to the low-calorie oil spray.
  • Make sure you have completely drained all water from the Spinach Leaves.
  • The recipe can also be prepared using Kale Leaves. I use a mixture of both most times.
Keywords:Fat Free, Leafy Vegetables

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