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Eko(agidi) and Efo riro create a mouthwatering contrast of textures and tastes. This simple yet satisfying combo charms all who try it, inspiring warm feelings of comfort and community around the shared pleasure of this iconic West African meal.
What is Nigerian Eko and Efo Riro?
Eko and Efo riro are beloved staples of Nigerian cuisine, particularly among the Yoruba people. Eko is a thick pudding made from fermented corn starch, with a slightly tart and distinctly corny flavor. Efo riro is a richly spiced vegetable stew, often containing spinach, smoked fish, palm oil, and locust beans.
What is Eko(agidi) in English?
Eko (also known as agidi) is a thick, fermented corn pudding, it could be called cornmeal in English. Eko has a distinct sour taste and is usually eaten with vegetables like Efo riro.
What Are the Benefits of Eating Eko?
- It is a meal great for people with high blood pressure and even increased intraocular pressure because of its high potassium and zero sodium content present in it. This helps to lower B.P (blood pressure and eye pressure).
- It is a good source of carbohydrates and highly recommended for athletes.
- It is a meal that replaces the fluid lost in the body as a result of sweating, therefore it’s safe to say it is a natural means of rehydration.
Nutritional Benefits Of Efo Riro
- Highly nutritious Efo riro soup is packed with various nutrients that are essential for the proper functioning of the body. Spinach leaf, which is the main ingredient in Efo riro soup, are a great source of vitamins A, C, K, and folate.
- Palm oil, another crucial ingredient in Efo riro soup, is a rich source of vitamin E. Bell peppers and scotch bonnets, which are used as flavoring agents, are rich in vitamin C.
- Locust beans, also known as iru, is a rich source of protein and essential amino acids. Prawns and assorted meat, which are added for protein, are rich in zinc and iron.
- Boosts immunity Efo riro is an excellent source of vitamin C, which is an essential nutrient for boosting the immune system. Vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting off infections and diseases.
- The spinach leaves in the soup is rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A helps to keep the immune system functioning properly and also supports healthy skin, vision, and organ function.
- Promotes healthy bones The leafy greens used in preparing the soup is a good source of calcium, which is essential for healthy bones and teeth.
- Calcium is also required for muscle function, nerve transmission, and blood clotting. In addition to calcium, spinach also contains vitamin K, which plays a crucial role in bone health. Vitamin K helps to regulate calcium absorption and prevents the breakdown of bone tissue.
Eko and Efo Riro
Ingredients
Eko:
- 2 cups maize or cornstarch
- 4 cups water
Efo Riro:
- Assorted meat (beef, cow skin, shaki, goat meat)
- Smoked fish or dry fish
- Fresh tomatoes (chopped)
- Fresh pepper (rodo/scotch bonnet)
- 3 medium-sized onions (chopped)
- Palm oil
- Seasoning cubes
- Salt to taste
- Locust beans (Iru)
- 1 bunch spinach leaves (Efo tete)
Instructions
Eko:
- Add the maize or cornstarch in a mixing bowl.
- On a medium heat, boil two cups of water in a pot.
- Add water gradually while stirring to form a smooth paste. Make sure there are no lumps.
- Pour the maize paste slowly into the boiling water, stirring constantly.
- Reduce the heat to low and continue stirring. The mixture will thicken as it cooks.
- Keep stirring for 10-12 minutes until the pap becomes thick and translucent.
- Remove the pot from the heat and let the Agidi cool slightly.
- Pour the Agidi into a greased container or mould. You can use banana leaf to wrap the Agidi to give it the traditional shape.
- Allow it to cool completely and set for a few hours or overnight in the refrigerator.
Efo Riro:
- Wash and season the assorted meat with salt and seasoning cubes. Then cook in a pot until soft and tender.
- In another pot, heat up palm oil and add chopped onions. Fry until onions become translucent.
- Add the chopped tomatoes and pepper to the pot, and fry for about 5 minutes.
- Add the cooked meat to the pot, along with the smoked or dry fish, and stir.
- Crush the locust beans and add to the pot. Stir, and let the mixture cook for about 10 minutes.
- Wash the spinach leaves and add them to the pot. Stir, and let it cook for another 5 minutes.
- Taste the sauce if necessary.
- Turn off the heat and let the soup cool for a few minutes before serving.
Tried this recipe?Let us know how it was!
