Efo riro

The ingredients used to prepare ẹ̀fọ́ riro vary, especially in which meats are included,[13][14] but some common ingredients are:[15]

• Beef(eran maalu)
• Cow tripe (shaki)
• Cow skin (ponmo)
• Smoked fish(eja yiyan)
• Dry fish (Eja gbigbe)
• Palm oil (Epo pupa )
• Celosia argentea or green amaranth
• Peppers (red bell peppers or chili peppers)(ata)
• Ground crayfish(Edé)
• Onions (Alubosa)
• Bouillon cubes
• Locust beans(Irú)
• Salt (iyò)

All recipe used in preparing ẹ̀fọ́ riro have individual nutritional and health benefits. Lets take a look at some of them;[17][18]

• vegetables- they contain vitamins, minerals, antioxidants and also minerals needed for the general well-being of our internal organs.
• pepper- they contains vitamins, potassium, copper and other bioactive compounds.
• fish- a great source of protein, vitamin-D, iodine and omega-3.
• meat- it is a source of various vitamins and minerals, also vitamin B12, zinc, selenium, iron, niacin, and vitamin B6.[19]
• locust bean- fibre, they also supress blood sugar level, and also very beneficial to the eye.
• palm oil: They help in building brain function, and also lowers risk of heart related diseases.

Ẹ̀fọ́ riro is often eaten with Nigerian swallow foods like eba, pounded yam, or fufu. Other starchy foods such as rice and boiled ripe or unripe plantain plantain as one desire. It may also be eaten with it.[20][21][22][23]

Usually the vegetable are parboiled, it shouldn't stay too long in the hot water so the vegetables don't lost the nutrients the body is expecting for her nourishment.