Kale Efo Recipeby Lohi Ogolo
Published: May 20, 2014
It is sometimes challenging for Nigerians and other Africans in disapora to find fresh native vegetables for our traditional dishes. This recipe is a modified version of Nigeria’s vegetable soup, Efo-riro, using kale in lieu of efo-tete or fluted pumpkin (ugwu) leaves.
Kale (or borecole), one of the healthiest vegetables, and a nutritional powerhouse, is rich in the type of antioxidants thought to prevent various cancers. It also has cholesterol lowering effects which protects against heart disease.
Using tomato as the base and eliminating palm oil, you have a tasty soup with unmatched nutritional value. Bon appétit.
- 1 bunch of fresh Kale (substitute with efo tete/ugwu)
- 3 tablespoons tomato puree
- 1/2 onion diced
- 1/2 cup chicken stock
- 3 tablespoons olive oil or coconut oil
- 1 maggi cube* (optional)
- ½ teaspoon curry
- ½ teaspoon thyme
- ½ teaspoon Cameroon pepper
- Salt to taste
- In a large pan, add the olive or coconut oil.
- Once hot, add the diced onions and sweat for 5 minutes or until it is see through. Add the tomato puree and fry.
- Fry the tomato puree in the oil for approximately 10 minutes to get out the sour taste.
- Add all the seasoning (curry, maggi, thyme, Cameroon pepper and salt) stir till thoroughly combined.
- Add the chicken stock and stir into the rest of the mixture.
- Add the chopped kale and stir till it is fully wilted but not overcooked about 3 minutes.
- Stir until thoroughly combined.
Serve with rice, dodo, pounded yam or oat fufu.
*Since seasoning cube is so high in sodium and yet in almost all Nigerian dishes, reducing its intake, or eliminating it from the diet, may help improve your health. Read our seasoning cube feature here.
Did you enjoy this recipe? Sign up to receive weekly updates, recipes, health and fitness tips, plus our free eBook guide, 10 Days to Radiant Health, to get you started on achieving a leaner body, clearer skin and and healthy glow in just 10 days. It’s all free. Sign up here.
- [Recipe] Sweet Potato Waffles - October 21, 2014
- RECIPE: Egg And Plantain Frittatas - June 10, 2014
- Banana-Pineapple-Bitter Leaf Smoothie - August 12, 2014
- Recipe: Moin-Moin With Unpeeled Beans - July 16, 2014
- Fried Quinoa - May 2, 2014
- Beans and Spicy Tomatoes Sauce - April 2, 2014
- Kale Efo Recipe - May 20, 2014
- Thoughts on #jollofgate Plus Jollof Rice Recipe - November 5, 2014
- Grilled Pineapple With Honey And Dark Chocolate Drizzle - October 24, 2014
- Mango Lassi - October 14, 2014