Photo: Cala
Estimated Nutrition (whole recipe, rough)
225
Calories
11g
Protein
8g
Fat
29g
Carbs
Counts 4 of 5 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Spinach | 1 cup raw (30g) | 7 |
| Water | 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
- 1/2 cup(s) of milk
- 1 onions
- spinach (wild leaves)
- 30 gramm of spices (Ground)
- 3 cup(s) of water
- 1 gherkin
- 2 carrots
Directions
1
Wash wild spinach leaves; prepare and wash the onion; wash the carrot.
2
Chop the carrot and onion into cubes of about 10 cm and boil in water for 5 minutes.
3
Chop the wild spinach, add to the boiling ingredients and cook for another 7 minutes.
4
Season with spices for taste.
5
Remove from fire, add milk, and serve hot.
6
Category:Zambian Recipes
7
Category:Zambian Soups
Recipe sourced from
fandom