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Ингредиенты
- 1 1/2 kg Assorted root vegetables, cho-cho, yam, green banana, sweet potato, carrot, pumpkin, potato peeled and minced (3lb)
- 50 gm Okra, washed, topped, tailed and cut in small pcs (2oz)
- 50 gm Spinach, washed and minced (2oz)
- 1 x Onion, finely minced
- 1 x Clove garlic, crushed
- 2 Tbsp. Minced spring onion
- 1/2 x Warm chilli pepper, minced
- 2 x 400 g, (14oz) can minced tomatoes
- 1 x 200 g, (7oz) can kidney beans
- 50 gm Creamed coconut, (2oz)
- 1 Tbsp. Haldi
- 1 Tbsp. Paprika
- 1 Tbsp. Sugar
- 1/2 tsp Dry thyme
- 3 Tbsp. Vegetable oil Salt and freshly grnd black pepper to taste
Инструкции
- Heat the oil in a large saucepan with a well fitting lid. Add in the onions, garlic, spring onion, thyme and saute/fry for a couple of min. Add in the haldi and paprika, stir in well and cook for another minute.
- Add in canned tomatoes, coconut cream and fold in. Add in all the root vegetables, kidney beans, sugar, salt and pepper, stir in well, cover with a lid and simmer for 20 min or possibly till the vegetables are cooked.
- Add in the okra and spinach and cook for a further 2 min. Serve warm with rice and mixed salad.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 65g | |
| Recipe makes 4 servings | |
| Calories 95 | |
| Calories from Fat 48 | 51% |
| Total Fat 5.73g | 7% |
| Saturated Fat 2.44g | 10% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 1% |
| Potassium 225mg | 6% |
| Total Carbs 10.45g | 3% |
| Dietary Fiber 3.0g | 10% |
| Sugars 5.22g | 3% |
| Protein 2.59g | 4% |
