African, Beef, Healthy meals, Kitchen Tips, Nigerian, recommended, Traditional meals

Oil-less Efo Riro

Hi everyone. How are you all doing? Today’s recipe is inspired by one of my friends. She is the CEO of shreddergang. 💪Check her out on Instagram, you will be amazed at all her clients results.

My friend has always believed in the fact that Nigerian food can always be incorporated into a clean diet and still taste amazing, and I truly affirm to that.

So she introduced this oil-less Efo Riro a while ago and I was intrigued. I decided to go ahead and give it a try. Although the recipe is not the same, it was still inspired by her and here is my take. Let’s get started shall we 🙂

Assorted beef
Smoked turkey
Dry fish
Stock fish
Smoked crayfish
Locust beans
5 large Habanero peppers
2 large Tatashe

2 large pots
Wooden spoon

Prep time: 15 minutes
Cooking time: 1 hour: 15 minutes (meat already pre cooked)


Cook your assorted meats. Do not add any curry or thyme please. Just boil the meats with blended onions and salt.

Once the meat is almost done, Roughly blend the peppers and onions.


Pour into a pot and cook. The spiciness of the pepper, kicks of well with the smokey flavours of the dry fish and Turkey. Trust me, you will be amazed 😊

Cook for 25 minutes on low heat. Stirring occasionally.

Next add the dry fish (es), smoked crayfish. Stir well and simmer for 10 minutes.


Next add the smoked turkey.


Next add the locust beans. Allow it to permeate the stew. 5 minutes.

Next add the boiled assorted meats and stock. Cover and let it cook on medium heat for 15 minute.



Finally now add the shredded spinach.

Tip: wilt the spinach in hot water before adding to the stew. This will help I. Eliminating excess water which will ruin the texture of the soup.

Stir well and allow to incorporate well with the stew for 3 minutes. The crunchy the better and also more nutrients and vitamins are still present in the first bite 😉😊

That’s it. You are done. Now how easy was that. Like I said earlier one, this is my take on @shreddergang recipe. She still hasn’t told me what she puts in hers, 🙈 but I know it will taste amazing.

please dont forget to like our Facebook page Duchess O Kitchen

Follow me on Twitter

Enjoy your oil less Efo Riro

Love Duchess O




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.