Efo Riro Soup ~ Health Benefits of Efo Riro

The Health Benefits of Efo Riro Soup

Health Benefits of Efo Riro Soup
Health Benefits of Efo Riro Soup

Sokoyokoto, Efo Riro African Spinach Soup (Vegetable Soup): How to Prepare Nigerian efo riro and Health Benefits

When eating Swallow, the type of soup matters a lot. Food benefits the body in a variety of ways.

After consuming healthy food, you’ll find that your body is now reacting favorably to it.

Your skin will appear healthy and plump, which is a good thing for your body. Have you ever heard of Efo Riro, a well-known Yoruba vegetable soup?

Health Benefits of Efo Riro Soup

The name of this dish makes it clear that it is a Nigerian dish. Do you know what eating efo riro may do for your health? You will learn a lot about this Nigerian dish after reading this article, which some people prefer above other soups.

What is Efo Riro? 

The Yoruba people of Western Nigeria typically eat this Nigerian vegetable soup. It is a soup that may be prepared with a variety of veggies.

Bitter Leaf, African Spinach, Water Leaf, Scent Leaf, and Malabar Spinach are some of these veggies.

This nutritious and delicious soup is made with a variety of ingredients. Do you know that after tasting this meal, you might feel like eating it always?

Efo Riro Soup Recipe

The Efo Riro Soup (vegetable soup) from the Yoruba land is served with pounded yam, a Yoruba delicacy. Efo Riro (sokoyokoto ) is a very common Yoruba soup in Nigeria.

It is one of my preferred Nigerian soups because of its health benefits.

The addition of tatashe/tomato, spinach, and a few other locally grown Yoruba ingredients sets it apart from the popular edikaikong soup from Akwa-Ibom.

Ingredients for Efo Riro Soup Recipe

These are efo riro ingredients that make up this soup’s best recipe which is listed below
1. Dry Fish, Stock Fish or both
2. Meat
3. Palm Oil
4. Pepper (tatashe)
5. Onion
6. Seasonings (Maggi)
7. Crayfish
8. Salt
9. Efo riro Leaves (Water Leaf, Bitter Leaf, Efo Shoko, etc)
10. Water
11. Locust Beans

How to Make Efo Riro Soup ~ Recipe for Efo Riro

There are lots of steps involved in making this Nigerian soup and it is listed below.

Although I will not give comprehensive details here because this article is focused on the Benefits of Eating Efo Riro Soup
1. Firstly, boil the meat and then, when it is almost soft, add fish
2. Secondly, add your seasoning, some onion and in another pot, pour the palm oil and hit it. Then, put the remaining onion
3. Thirdly, fry the tatashe pepper to dryness and add Locust beans and crayfish and stir
4. After that, add your cooked meat and fish and your vegetable.
5. Finally, serve hot with Semolina, garri, or Fufu (see the health benefits of Eating Fufu).

Swallows taken with Efo Riro Soup
  1. Eba (Garri)
  2. . Semolina
  3. Efo riro and Fufu
  4. Pounded yam and efo riro
  5. Amala and efo riro
Nutritional content/value and benefits of spinach (efo riro) vegetable

A cup of raw spinach contains about 7 calories, 1 gm of Protein, Fiber, and Carbs each.

Spinach is an excellent source of Vitamin K, Vitamin A, Vitamin C, and minerals Calcium, Potassium, zinc, Manganese, Magnesium, selenium, and Iron.

Nutritional Benefits of Efo Riro Leaves

Reasons to include Spinach in diet

  • Spinach fights against inflammation and lowers the risk of heart disease by enhancing circulation and blood vessel health.
  • Spinach functions as a cancer protector against numerous types of cancer, notably colon, breast, and prostate cancers.
  • Spinach is a rich source of vitamins A and C, which support a healthy immune system and fight against infections and illnesses.
  • Additionally, the phytoecdysteroids in spinach boost glucose (sugar) metabolism and maintain stable blood sugar levels, which is advantageous for diabetics and pre-diabetics.
  • Spinach is a great source of bone-building vitamin K, which helps to maintain and strengthen bones and lowers the risk of osteoporosis and bone fractures.
  • Spinach also contains carotenoids, which support eye health by protecting the retina, macula, and cornea.
Other Health Benefits of Eating Efo Riro Soup Include ~

This is the most important section of the post, and I assume that’s why you’re reading it on this site. The swallow employed while taking this soup also matters.  The advantages of eating efo riro are listed below;

  1. Fibre Source: Because vegetables are present, this is a fiber source that aids in digestion and reduces constipation.
  2. Contains Calcium: This soup is loaded with calcium, which helps to maintain strong bones and teeth.
  3. Locust beans, one of the ingredients in this soup, are high in lipids, protein, and carbohydrates. Therefore, your body will receive energy after consuming this soup.
  4. Has vitamin C and vitamin E
  5. Source of Iron
  6. People who are watching their weight may also have this lunch.

These are the additional Efo Riro benefits that we have not included in this article.

One of the best sources of magnesium, which is necessary for more than 300 distinct body processes, is spinach.

Side Effects ~ Risks and Precautions of Spinach

Oxalic acid is present in spinach, and in a small number of people, large consumption of oxalates can result in kidney stones.

People who have a leaky gut syndrome or other digestive issues should limit their intake of spinach-containing foods.

People also ask

What is efo riro soup made of?
Type Dish
Place of origin Yorubaland (Western Nigeria)
Region or state Nigeria
Main ingredients stockfish, scotch bonnets (atarado), tatashe (red bell pepper), onions crayfish, water, palm oil, red onion, leaf vegetables, other vegetables, seasonings, meat
Media: Efo riro
What are the health benefits of African spinach?

Nutritional Values and Health Benefits of African Spinach (Green)

  • Improves digestion
  • The rich source of zinc
  • Improves metabolism
  • Rich source of chlorophyll
  • Promotes healthy brain
  • Improves eyesight
  • Acts as anti-ulcerative
  • Promotes healthy bone
How many calories are in an EFO RIRO soup?

Calories in Nigerian spinach and meat stew (efo riro)

Calories 183.1
Cholesterol 49.0 mg
Sodium 777.8 mg
Potassium 286.2 mg
Total Carbohydrate 7.5 g
What is EFO Soko called in English?

Lagos Spinach

Efo Shoko is a variety of Celosia that is consumed in portions of Nigeria, Benin, Congo, and Cameroon, as well as in Indonesia and India.

It is sometimes referred to as Lagos Spinach or Nigerian Spinach.

What is Soko vegetable English?

Soko is a tropical herbaceous plant that is a brightly colored weed. Celosia argentea is the name of the plant in its botanical form.

From where is EFO RIRO soup? Yorubaland

The Yoruba people are from West Africa, and Yorubaland is their ancestral home and cultural center.

It encompasses a total land area of 142,114 km2 or almost 60% of Ghana’s land area, and it extends across the contemporary nations of Nigeria, Togo, and Benin.

What are the side effects of eating spinach?

Because your body cannot absorb and metabolize spinach all at once, increased spinach consumption might create an excessive build-up of bloating, gas, and cramps.

Because spinach contains a lot of fiber, it takes longer to digest, which might cause fever, diarrhea, and tummy pain.

What happens if you drink spinach juice every day?

High in healthy chemicals and antioxidants, spinach juice may protect your vision, lower blood pressure, and enhance the health of your hair and skin.

Who is not supposed to eat spinach?

But for infants under the age of four months, spinach IS LIKELY SAFE.

Young infants may occasionally get methemoglobinemia from the nitrates in spinach

Allergies: Individuals with allergies to latex or specific molds are more likely to experience allergic reactions to spinach.

Photo Credit

Leave a Reply