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Boom Chakalaka(Vegetarian-South Africa) Recipe

Boom Chakalaka(Vegetarian-South Africa) Recipe

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

3 tbsp vegetable oil
2 onions, chopped
2 bell peppers, chopped
2 -3 hot chili peppers, minced (more or less depending on heat desired)
2 -3 garlic cloves, minced
2 tsp curry powder
3 tomatoes, chopped
1 (15 oz) can vegetarian baked beans in tomato sauce
salt , to taste
pepper , to taste
minced fresh ginger (added with the onions)
grated carrot (added with the onions)
shredded cabbage (added after the tomatoes and simmered until cooked)
chopped cauliflower (added after the tomatoes and simmered until cooked)
chopped cilantro (stirred in at the end )

Directions:

Heat the oil in a large saucepan over medium heat. Add the onions, bell peppers, chile peppers, garlic and curry powder(if using ginger and/or carrots, add now).
Saute, stirring frequently, until the onions and peppers are cooked down and wilted, about 4 to 5 minutes.
Stir in the tomatoes and bring to a boil(if using shredded cabbage and/or chopped cauliflower add now). Reduce heat to medium-low and simmer for about 5 minutes.
Stir in the baked beans, salt and pepper and stir to heat through. (If using chopped cilantro add now).
Serve hot or cold.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	31.29 Kcal (131 kJ)
Calories from fat	18.78 Kcal
		% Daily Value*
Total Fat	2.09g	3%
Cholesterol	0.1mg	0%
Sodium	8.27mg	0%
Potassium	78.59mg	2%
Total Carbs	2.97g	1%
Sugars	1.54g	6%
Dietary Fiber	0.71g	3%
Protein	0.44g	1%
Vitamin C	22.2mg	37%
Vitamin A	0.3mg	10%
Iron	5.2mg	29%
Calcium	7.3mg	1%

Amount Per 100 g
Calories	69.73 Kcal (292 kJ)
Calories from fat	41.86 Kcal
		% Daily Value*
Total Fat	4.65g	3%
Cholesterol	0.22mg	0%
Sodium	18.43mg	0%
Potassium	175.15mg	2%
Total Carbs	6.63g	1%
Sugars	3.43g	6%
Dietary Fiber	1.58g	3%
Protein	0.97g	1%
Vitamin C	49.5mg	37%
Vitamin A	0.7mg	10%
Iron	11.6mg	29%
Calcium	16.4mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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