Directions:
- Fry the onion and garlic in the oil, for about 5 to 10 minutes or until soft and well coloured.
- Add the rest of the ingredients and mix thoroughly. Simmer, stirring at regular intervals for about 15 to 20 minutes, do not allow to boil.
- Add the yoghurt if using and mix well; allow to heat up gently for about 5 minutes.
- Check the seasoning and adjust if necessary.
- Serve hot with steamed/boiled rice, this makes two generous servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 381.08 Kcal (1596 kJ) | ||
| Calories from fat | 108.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.11g | 19% | |
|---|---|---|---|
| Sodium | 9305.48mg | 388% | |
| Potassium | 255.87mg | 5% | |
| Total Carbs | 58.22g | 19% | |
| Sugars | 3.65g | 15% | |
| Dietary Fiber | 2.53g | 10% | |
| Protein | 2.08g | 4% | |
| Vitamin C | 13mg | 22% | |
| Iron | 2.1mg | 12% | |
| Calcium | 42.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 263.15 Kcal (1102 kJ) | ||
| Calories from fat | 75.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.36g | 19% | |
|---|---|---|---|
| Sodium | 6425.85mg | 388% | |
| Potassium | 176.69mg | 5% | |
| Total Carbs | 40.2g | 19% | |
| Sugars | 2.52g | 15% | |
| Dietary Fiber | 1.75g | 10% | |
| Protein | 1.44g | 4% | |
| Vitamin C | 9mg | 22% | |
| Iron | 1.5mg | 12% | |
| Calcium | 29.1mg | 4% | |
* 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.
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