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Oat Fufu and Kale Riro

oat fufu and kale riro
"Try this quick and easy African "swallow" served with our healthy kale riro – an oil-free spin on the delicious west African vegetable soup."

PREP: 15 MINS
COOK: 45 MINS
DIFFICULTY: Easy
SERVES: 4

 

INGREDIENTS:
Kale Riro
  • 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
Oat Fufu
  • 250g porridge oats
  • 300ml cold water
  • 150 - 200 ml boiling water

 

METHOD:

Kale Riro

  1. 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.
  2. Stir in garden egg, yellow and red peppers, and locust beans, cover and allow to cook for 8 minutes on medium heat.
  3. 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.

 Oat Fufu

  1. 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.)
  2. 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.
  3. 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.
  4. 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:

Kale Riro

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

Oat Fufu

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

 

ALLERGENS:

Kale Riro

Crustaceans, Celery

Oat Fufu

Gluten

 

ESTIMATED COST PER SERVING: £3.50

 

TIPS:

Kale Riro

  • 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.

Oat Fufu

  • 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.

 

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