Photo: K8
Estimated Nutrition (whole recipe, rough)
345
Calories
11g
Protein
22g
Fat
29g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Rape | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 small onion, chopped
- 1 Tbs. oil
- 2 medium tomatoes, chopped
- 2 cups rape, thinly cut (or your favorite greens)
- 2 tsp. curry powder
- 1 1/2 tsp. ginger
- 1 Tbs. powdered milk
- salt to taste
Directions
1
Saute onion in oil.
2
Add curry powder and ginger with a little bit of water.
3
Cook for a few minutes, then add tomatoes.
4
Simmer a few more minutes, then sprinkle powdered milk over the mixture.
5
Stir, add the greens, cover and simmer over low heat for 5 minutes.
6
Serve with nsima or rice.
7
Category:Malawian Recipes
8
Category:Malawian Vegetarian
Recipe sourced from
fandom