Photo: Markus Spiske
Estimated Nutrition (whole recipe, rough)
99
Calories
4g
Protein
0g
Fat
22g
Carbs
Counts 4 of 7 ingredients — the other 3 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 |
|---|---|---|
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Salt | 1 tsp (6g) | 0 |
| Cowpea | not in our table | 0 |
| Pulses | not in our table | 0 |
| 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
- 2 tomatoes
- 1 onions
- 1 bunch(es) of okra (Wild)
- 1 cup(s) of cowpeas (or other pulses, boiled (but not overcooked))
- sodium bicarbonate (or ash water)
- salt
Directions
1
Wash and cut the leaves, add soda and boil for 5 - 10 minutes, stirring occasionally.
2
Add beans, tomatoes, onion, salt, and boil for 3 - 5 minutes.
3
Serve with"nshima" (boiled cowpeas).
4
Category:Zambian Recipes
5
Category:Zambian Soups
Recipe sourced from
fandom