Efo Riro
Nigerian Vegetable Soup
Yes, with a tweak: explicitly request no 'swallow'. About 14g net carbs per serving, on the higher side for Nigerian food, so watch the portion.
What it is
A popular Yoruba soup made primarily with spinach (or other local leafy greens), rich palm oil, assorted meats (beef, goat, tripe), smoked fish, and a spicy pepper mix. Best enjoyed without starchy accompaniments for keto.
Key ingredients
Spinach or other leafy greens (efo shoko/tete), palm oil, assorted meats (beef, goat, tripe, ponmo), smoked fish, stockfish, crayfish, habanero peppers, bell peppers, tomatoes, onions, seasoning cubes, salt.
How to make it keto
Explicitly request no 'swallow'. Ask if any sugar is added to balance the taste and request its omission. Limit generous portions of tomato and bell pepper. Request no starch-based thickeners.
Watch out for
Large amounts of tomato and bell pepper blend. Potential for added sugar to balance the bitterness of greens. Some restaurants might use a minimal amount of starch as a binder. Onions contribute to carbs.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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