Total Time: PT55M. Efo Riro: Nigerian Spinach Stew (Yoruba Vegetable Soup) – Recipes Nigerian Vegetable Soup | Recipes Nigerian Vegetable Soup 1 cup cauliflower florets 2 handfuls beginning epazote (or tarragon) leaves, almost chopped Basic Nigerian Dishes The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Carbohydrates 13g 4%. Tasting the cuisine of other cultures is always a fun experience. Efo riro is rich and has a savoury taste. EJ Ogenyi February 12, 2015 at 4:43 am 1. Total: 281/283 calories. Total: 125 calories. You're in the right place because in this post, you'll discover 5 unique Nigerian vegetable soup recipes from. Efo riro can be prepared with assorted meat, fish, vegetables and maybe tomatoes. Bean porridge: 290.1 grams contains 471.76 calories. Nutrition Facts. Use popcorn and 2 cups of watermelon as a morning snack. Other soups low in calories include chicken noodle, egg drop soup, vegetable soup, and wonton soup. Secondly, is oatmeal suitable? To make a good Efo Riro (stewed Spinach): Get all your ingredients together: The boiled Meat, Fish, Turkey, Chicken or any other choice of protein.. Heat up the Oil: I like to heat up my Oil a bit.I’m not a fan of bleaching palm Oil so I simply add the Onion once the Oil is hot and while the Onion is cooking in the Oil, the palm oil too is cooking. Choose a breakfast on your own but no more than 250 calories. Lose weight on the keto diet without giving up the flavors you love! Polyunsaturated Fat 0.1g. Below is a ranking of soups by calorie from lowest to highest. A typical average size plantain fruit after cooking contains 50 – 80grams of carbohydrate, 2 – 3 grams of protein, 4 - 6 grams of fibre and about 0.01 to 0.3grams of fat. This is bad news for those of us who are watching our weight. Enjoy spicy, low-carb dishes with African flavors and spices. ... Calories 66 % Daily Value* Saturated Fat -4g-25%. Eat the right foods ( less carbohydrates and healthy carbohydrates like sweet potato, wheat, corn, brown rice, 100 percent brown bread and all that, cut out sugar and replace your sugary treats … Calories in Eba/Garri To calculate how many calories there are in your Eba or your raw Garri that you drink, here is the calorie content of a cup of Raw Garri. Serving Size 1 cup (253g) Amount Per Serving: Calories 56. This healthy swallow can be eaten with delicious soups such as miyar Taushe (Vegetable soup), Miyar Kuka (baoba soup), and Miyar Kubewa (Okra soup). And imagine the more calories for those who love adding lots of palm oil to our egusi soup. And the last thing about the soup is its low-calorie containment. Cuisine: Nigerian. One serving of Afang soup has a calorie of 367 (approximately), which is low compared to other Nigerian soups. Okra Soup Okra soup with about one or two pieces of fish and a minimal amount of palm oil would be very good. Edikaikong or afang soup is equally a good Nigerian food for weight loss. Soup broths have the fewest calories, as they also have the fewest ingredients. Proteins make up 30 percent while other elements make up the rest. What gives this soup an unforgettable taste is the use of fermented locust beans. Therefore, your stomach will … Maybe I’ll make oha soup instead, mumsie gave me lots of dried leaves when I was coming back… oha soup with fish… mmmmmm, healthy and yum. Egusi is very high in fat content. Saturated Fat 0.5g. Edikang ikong soup or commonly known as the shortened edikaikong soup is the original soup from Nigerian country. Stew These is the calorie content of your basic Nigerian Stew using the following ingredients: 2 tbsp Groundnut Oil: 239 calories Calories in Vegetable soup. Calories: 221.6. Boiled yam: 163.2 grams has 146.06 calories . 3%. Two packs is already 700 calories. White rice: 420 grams of white rice has 546.92 calories . Choose also a lunch but make sure it’s no bigger than 300 calories. Ewudu leaves 300g; Five spoons of crayfish ground; Chili pepper to taste A packet of Indomie chicken curry flavor has 342 calories! Suya. Ewudu soup is one of the traditional soups for the Yoruba tribe. The largest food group it contains is Fat. In the afternoon, snack some plantain chips and 1 orange (small one). The total calories in vegetable soup will vary based on the ingredients, but most vegetable soups will contain about 50 to 100 calories per 1-cup serving. Tuwo masara is a staple food prepared with corn flour, and mainly eaten in the northern part of Nigeria. If you live in Nigeria you know that our staple meals are carbohydrate and calorie laden. Okra is a vegetable that is richly endowed with some basic nutrients.Apart from being a great source of vitamins such as vitamin C and K1, it also contributes largely to your overall immune function. 1%. Ewedu is low in calories; in fact, a place of ewedu soup will contain 87 calories. It has about 60% fat. Cooking Time: PT45M. Get full Nigerian Peanut Soup Recipe ingredients, how-to directions, calories and nutrition review. You could cook your okra soup with about one or two pieces of meat. 5. Proteins make up 30 percent while other elements make up the rest. Its snack time. If you are dieting, you may want a lower calorie soup such as chicken noodle, which contains 120 calories per cup. In the evening, compose a dinner out of okra soup and vegetable fufu. One serving of the Weight Watchers Zero Point Vegetable Soup, for example, contains 63 calories, with 73 percent coming from carbohydrates, 10 percent from fat and 17 percent from protein. The largest food group it contains is Fat, Egusi is very high in fat content. For more on foods to eat while trying to lose weight, check out our weight loss timetable for Nigerian foods!! Or 2 0z of turkey: 70 calories. Get full Nigerian Okra Soup Recipe ingredients, how-to directions, calories and nutrition review. Moreover, you can make this soup without a sweat. Vegetable Soup – homemade vegetable soup that is so comforting and flavorful with earthy spices and aroma and a creamy goodness from coconut milk. The best Edikang lkong soup is a simple vegetable soup recipe commonly eating by the Efiks, people from Cross Rivers and Akwa Ibom States in Nigeria. Type: Soup. FOOD/FRUIT SERVING SIZE CALORIES TURKEY 4 OUNCES 170… Potassium 612mg 17%. 1, Season and cook beef in a cup of water 2, Add washed snails, dry fish, shrimp,crayfish, pepper, seasoning and palm oil cook for 10 mins 3,Grind or blend all herbs and vegetables into smooth consistency and add to pot of meats.Add a little more water if soup is too thick. Lose weight by tracking your caloric intake quickly and easily. Cholesterol - 306mg. This delicious Nigerian soup is a thickened vegetable. Rate this Nigerian Peanut Soup recipe with 3 cups beef broth, 1 cup roasted peanuts, ground fine, 2 -3 small dried hot red chili peppers or 1/2 tsp dried red pepper flakes, 1 small green bell pepper, minced, 1 small onion, minced Nigerian vegetable soup is a combination of two or more vegetables cooked with meat while stockfish, dry fish, kpomo, and periwinkle fight for who is more special inside the pot of soup. Fried rice: 350 grams has 588 calories. Jollof rice: 476grams has 739.99 calories. You can meet with this traditional Nigerian dish almost everywhere in Lagos. Preparation Time: PT10M. There are 80 calories in 1 of Nigerian Nigerian Stew (without meat or fish). It also has about 11 percent carbohydrates. Efo riro is vegetable soup of the Yoruba tribe in Nigeria, it is the the Yoruba version of the Efik Edikang Ikong soup but with a twist.

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