Oil Free Nigerian Soup – Efo Riro (Vegetable)

April 15, 2025 Odiraa

Oil Free Nigerian Soup – Efo Riro (Vegetable)

I often receive questions about how to make oil-free Nigerian soups, and the truth is—it’s not complicated at all.

Oil Free Nigerian Soup

In fact, it’s as straightforward as simply skipping the oil. No special techniques, no magic tricks—just thoughtful substitutions and mindful cooking.

That said, it’s important to understand the role that oil plays in traditional Nigerian soups. Take Efo Riro, for example.

Oil in this dish does two key things: it enhances the vibrant color of the soup, and it intensifies the flavor.

Types of Retail Soup without Much Oil

In soups like okro, egusi, and ogbono, oil is primarily used for visual appeal, lending a glossy, rich finish.

However, when cooking for yourself and your loved ones, it’s wise to cut back on excessive oil.

Oil Free Nigerian Soup

Most Nigerian stews and soups are already rich in protein—goat meat, beef, smoked turkey, fish—each of which naturally releases some oil into the dish.

Adding more oil on top of that is usually unnecessary and may contribute to excess calorie intake, which over time can lead to weight gain and other health issues.

Transitioning to Oil-Free

That’s why I’m excited to share with you my Oil-Free Efo Riro recipe—it looks and tastes just as delicious as the traditional version, but with none of the added oil.

Oil-Free Nigerian Soup – Efo Riro (Vegetable)

Ingredients

Part A: Pepper Blend

4 red bell peppers (Tatashe)
1 medium onion
2–3 Scotch bonnet peppers (Ata Rodo)

Preparation:
Chop all ingredients roughly. Then, combine them in a blender and pulse until you get a coarse blend.

Pour the mixture into a fine strainer and let it sit to drain excess liquid. This step helps avoid a watery base.

Part B: Flavor Builders

2 tablespoons blended crayfish
½ cup red prawns (ede)
2 cups shredded smoked fish
8 pieces of pre-boiled meat (goat meat, beef, shaki, and ponmo)
2–4 tablespoons whole locust beans (Iru)
Salt – to taste
2–3 seasoning cubes (e.g., Maggi)

Part C: The Vegetables

15 cups chopped fresh Callaloo (Efo Tete), about 4 bunches
OR
3 packs of chopped frozen spinach (9 oz each), defrosted

Preparation:
If you’re using fresh spinach, place it in a large bowl.

Then, sprinkle with ½ teaspoon salt, cover with boiling water, and cover the bowl for about 5–6 minutes.

After that, rinse the spinach in cold water and squeeze out as much liquid as possible.

If using frozen spinach, make sure it’s completely defrosted and drained before use.

Cooking Instructions

Start with the blended pepper mix:
In a dry pot (yes, no oil!), add the drained pepper mixture. Let it simmer on medium heat until it reduces and thickens, and the raw smell disappears—this takes about 10–12 minutes.
Add your flavor builders:
Next, stir in the crayfish, locust beans, red prawns, and smoked fish. Let everything combine well, cooking for another 3–5 minutes. Then, add your boiled meats, salt, and seasoning cubes. Stir and let it simmer for a few more minutes so all the flavors meld together.
Time for the greens:
Now, add your prepped spinach or Callaloo. Stir thoroughly to combine. Allow it to cook for 5–7 minutes, just enough for the vegetables to absorb all that flavor without becoming mushy.
Final touch:
Taste and adjust for salt or seasoning if needed. Then serve hot with your favorite swallow like pounded yam, amala, or eba.