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Oil-Less Efo-Riro with Pumpkin Leaves(Ugwu)

Show me your friend and…(I bet you know the rest of the proverb, lol) This Oil-less efo-riro was inspired by a true friend, Buki, who is all about the #FitFam lifestyle. She has helped me a great deal with healthy living tips. ┬áThe use of oil should be reduced a great deal in our daily meals, hence this soup sure aids those of us who loves our body…lol.

Come to think of it, you get the same great taste as you would when you cook with oil, so why add extra calories?











Pumpkin leaves (Ugwu), chopped
Tomatoes, thinly sliced
Scotch bonnet (ata rodo), chopped
Onions, sliced
locust beans (iru)
shrimps, crayfish, stock fish, kpomo (optional)
livestock(beef, fish or chicken)
seasoning cubes and salt to taste


  • Wash and sieve the ugwu leaves (I usually add some salt/vinegar to wash my veggies), set aside, allow the water to drain completely.
  • Season, boil and/or grill the livestock of choice (I used chicken), set aside
  • Heat a pot and pour in the tomatoes, scotch bonnet and onions, allow to cook for about 10 minutes
  • Add in stock fish, shrimps, kpomo, iru & seasoning cubes and cook for another 3 minutes
  • Stir in chicken add vegetables
  • Allow to cook for an extra 3-5 minutes(I love my veggies a bit crunch-chewy, we don’t want an overcooked vegetables)

Serve with any staple of choice

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