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Efo Tete

Also known as Efo Tete (Yoruba Therapeutic Green Soup)

Efo Tete soup made from the African spinach (Amaranthus hybridus) — called Efo Tete in Yoruba — is a deeply therapeutic Nigerian green soup with particular benefits for liver health, blood building and general detoxification. Amaranthus is one of the most nutritionally dense leafy vegetables available anywhere — richer in iron, calcium and protein than conventional spinach, with high levels of vitamin K (essential for bone health), folate (essential for red blood cell product

Efo Tete, Nigerian cooking

Ingredients

  • 6 to 8 big handfuls of fresh Efo Tete (African spinach / Amaranthus hybridus) leaves, washed
  • Half a medium chicken or big handful of lean beef
  • 3 cooking spoons of palm oil
  • 3 big handfuls of ground dried crayfish
  • 3 Atarodo (hot chilli peppers), blended
  • 1 big Tatashe (red bell pepper), blended
  • 1 big onion, sliced
  • 1 tablespoon of iru (fermented locust beans)
  • 3 seasoning cubes (Knorr), crushed
  • Salt to taste
  • 2 glasses of stock

Method

  1. 01

    Cooking the Protein. Season and cook the chicken or beef in water for 25 to 30 minutes until tender. Reserve the cooking stock.

  2. 02

    Frying the Base. Heat palm oil in a wide pot. Add iru and fry 1 minute. Add sliced onion and fry 2 minutes. Add blended Tatashe and Atarodo. Fry for 12 to 15 minutes until deeply cooked and oil floats on top.

  3. 03

    Building the Soup. Add the cooked protein and its reserved stock. Add ground crayfish, seasoning cubes and salt. Stir well. Bring to a simmer. Cook 8 minutes.

  4. 04

    Adding the Efo Tete. Add the washed Efo Tete leaves. Stir vigorously through the soup. Cook for just 5 to 7 minutes — the leaves must wilt and incorporate into the sauce but must not be overcooked or they lose their vibrant green colour and much of their nutritional content. Taste and adjust. Serve immediately.

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