16/07/2025
AMALA AND EFO RIRO – Western Nigerian Delight
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
INGREDIENTS:
For Amala:
2 cups Amala flour (yam flour)
3 cups water
A pinch of salt
FOR EFO RIRO:
2 cups spinach (or any leafy green)
1 onion (chopped)
2 tomatoes (blended)
1/2 cup red bell pepper (blended)
1/4 cup palm oil
1 tsp ground crayfish (optional)
1 tsp ground pepper (optional)
1 seasoning cube
Salt to taste
1/2 cup cooked beef or fish (optional)
HOW TO PREPARE:
1. Make the Amala:
Boil 3 cups of water in a pot. Add the Amala flour, stir continuously until it thickens into a stretchy dough. Lower the heat and continue stirring until smooth. Set aside.
2. Prepare the Efo Riro:
Heat palm oil in a pot. Add chopped onions and sauté for a few minutes. Add the blended tomatoes, red bell pepper, and ground crayfish (if using). Stir and cook for 10 minutes.
3. Add the spinach:
Add the spinach or leafy greens to the pot. Season with a seasoning cube, ground pepper, and salt. Cook for 5–7 minutes, then add cooked beef or fish if desired.
4. Serve:
Scoop some Amala onto a plate and top with the delicious Efo Riro. Serve hot!
NUTRITIONAL VALUE (Per Serving):
Calories: 350–400 kcal
Carbs: 50g
Protein: 15–20g
Fat: 15g
Fiber: 4g
A perfect combination of soft, stretchy Amala with spicy, flavourful Efo Riro – classic Western Nigerian comfort food! 😋
