Oat Fufu and Kale Riro
COOK: 45 MINS
- 400g tinned chopped tomatoes
- 5g hot pepper powder
- 170g red onion - diced
- 1 teaspoon curry powder
- 4g seasoning cube low salt
- 70g garden egg - chopped
- 100g yellow pepper-chopped
- 100g red pepper- chopped
- 25g locust beans (also known as iru/ dawa-dawa/ogiri)
- 200g peeled prawns
- 150g kale, washed and chopped
- 20g dried crayfish
- 250g porridge oats
- 300ml cold water
- 150 - 200 ml boiling water
- Add tinned tomatoes, hot pepper, onion, curry and crushed seasoning cube to a medium sized pot, cook on medium heat, stirring continuously for 5 minutes.
- Stir in garden egg, yellow and red peppers, and locust beans, cover and allow to cook for 8 minutes on medium heat.
- Add prawns and kale, stir well to combine all ingredients. Then sprinkle in the dried crayfish and mix well. Cover pot and allow to ‘steam’ on low heat for 7 minutes.
- Add porridge oats and cold water to a food blender, and allow to soak for about one minute. Then blend till smooth. (For a coarser texture, blend for less time.)
- Pour blended oat mixture into a non-stick pot and cook on medium heat using a wooden spoon to stir continuously until the mixture thickens. As it thickens, the oats will become more solid and dough-like. At this point, stir with more vigour (pounding) as the mixture becomes thicker and stretchy – do this for about 3 - 4 minutes. Don’t leave the oat fufu mixture unattended to avoid burning.
- Lower heat and use the wooden spoon to create 4 - 5 wells in the oat fufu mixture. Add 150 - 200 ml boiling water to your oat fufu, cover and allow to ‘cook’ on low heat for 5 minutes.
- Resume mixing for 3 - 4 minutes using a pounding motion - you should now have a sticky ‘dough like’ consistency which is soft to touch. Remove from heat, and portion. Serve with kale riro.
NUTRITION INFORMATION PER SERVING:
Energy: 232 kcal, Fat: 6.38g, Saturated fat: 0g, Carbohydrate: 20.3g, (of which sugars) = 9.3g, Fibre: 5.73g, Protein: 20.1g, Salt: 0.21g
Energy: 233 kcal, Fat: 4.4g, Saturated fat: 0.8g, Carbohydrate: 37g, (of which sugars) = 0.5g, Fibre: 6.3g, Protein: 8.5g, Salt: 0g
ESTIMATED COST PER SERVING: £3.50
- Omit crayfish and prawns and add more vegetables such as mushrooms and okra for a vegetarian option.
- Add bitter leaf to your kale riro, for a more traditional taste.
- Kale riro can be served with pounded yam - try using fresh yam instead of powdered versions.
- Make oat fufu using the dry method by dry milling your oats and cooking oats with 400ml boiled water.
- Oat fufu is also available as a prepackaged flour, always check the label to be sure of the ingredients.