Photo: Markus Spiske
Estimated Nutrition (whole recipe, rough)
233
Calories
10g
Protein
14g
Fat
21g
Carbs
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Peanut | 1 oz (28g) | 161 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Cowpea | 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
- 500 gramme of tomatoes
- 3 onions
- 500 gramme of cowpeas (leaves)
- 1 cup(s) of groundnuts (Pounded or peanut butter)
- pepper
- salt
Directions
1
Cook dried cowpea leaves until tender.
2
Add chopped onions, tomatoes and groundnuts.
3
Cook for 10 minutes, stirring continuously.
4
Add salt and pepper and serve.
5
Serves 2-4.
6
Category:Zambian Recipes
7
Category:Zambian Snacks
Recipe sourced from
fandom