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Pregnancy Recipe

Evening meal

Tuwo alkama with efo riro and lean beef

Wheat meal served with a green efo riro of spinach and lean beef. Contains protein, iron and vitamin C-containing vegetables for the later months of pregnancy.

Prep
15 min
Cook
50 min
Total
65 min
Portions
4
  • Moderate
  • Pregnancy
  • High-protein
  • Iron-containing
  • Fibre-rich
Plate of Nigerian tuwo alkama wheat meal with efo riro spinach stew and beef

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

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Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

  1. Step 1. Boil the beef with the onion in 700 ml water for 30–35 minutes until tender and cooked right through with no pink meat.
  2. Step 2. Heat the palm oil in a wide pan, add the blended tomato and cook for 10 minutes until reduced.
  3. Step 3. Add the beef with a little of its stock and the crayfish if using, and simmer for 5 minutes.
  4. Step 4. Stir in the washed greens and cook for 3–4 minutes only, so they keep colour and vitamin C.
  5. Step 5. For the tuwo, bring the remaining water to the boil, add the wheat flour gradually and stir firmly for 10–12 minutes until smooth and fully cooked. Mould into portions and serve.

Allergens for your selection

  • Contains: Cereals containing gluten
  • Contains: Crustaceans

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.