Ingredients:
- 1 green pepper, sliced (not too small)
- 4 potatoes, chopped into quarters (not too small)
- 250 -400 g vegetables , depending on your personal wish (examples of veggie are ( patti pans , cauliflower , broccoli , peas , corn or just frozen mixed veggies)
- 3 gem squash
- rice , at own discretion
Directions:
- Select a deep pot (black pot if possible).
- Place oil in pot and bring to heat (not too hot).
- Add onions, green peppers, black peppers corns, garlic, bay leaves, mixed herbs, coriander, paprika, anise seeds and cinnamon bark.
- Once the onions are translucent and the mixture has formed a nice paste, add a bit of water and simmer for 5 minutes.
- Add your meat and mushrooms and cook for 45 minutes on medium heat (enough to bubble); make sure there is enough liquid.
- Add tomato paste, puree and sugar; stir well and let simmer for 40 minutes (do not add liquid after this point again, as it will take from the flavour).
- Add all the veggies except gem squash and cook for 20 minutes.
- Add gems (cut in half, seeds taken out, sprinkled with salt and white pepper inside and placed inside down).
- Simmer until gems are soft and sauce is thick (like a stew).
- Serve on rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 370.24 Kcal (1550 kJ) | ||
| Calories from fat | 149.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.65g | 26% | |
|---|---|---|---|
| Cholesterol | 88.59mg | 30% | |
| Sodium | 219.52mg | 9% | |
| Potassium | 1030.97mg | 22% | |
| Total Carbs | 25.36g | 8% | |
| Sugars | 9.58g | 38% | |
| Dietary Fiber | 5.93g | 24% | |
| Protein | 32.97g | 66% | |
| Vitamin C | 37.6mg | 63% | |
| Iron | 8.4mg | 47% | |
| Calcium | 72.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 101.88 Kcal (427 kJ) | ||
| Calories from fat | 41.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.58g | 26% | |
|---|---|---|---|
| Cholesterol | 24.38mg | 30% | |
| Sodium | 60.4mg | 9% | |
| Potassium | 283.68mg | 22% | |
| Total Carbs | 6.98g | 8% | |
| Sugars | 2.64g | 38% | |
| Dietary Fiber | 1.63g | 24% | |
| Protein | 9.07g | 66% | |
| Vitamin C | 10.3mg | 63% | |
| Iron | 2.3mg | 47% | |
| Calcium | 19.9mg | 7% | |
* 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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