Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Seed | 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 tablespoons olive oil
- 2 large fennel bulbs, thinly slice with feathery leaves reserved
- 1 medium onion, chopped
- 2 cloves garlic, crushed
- 1 tablespoon coriander seeds, lightly crushed
- 4 medium tomatoes, peeled and chopped
- 1/2 medium cauliflower, divided into florets
- 3/4 cup green beans, trimmed
- 1 1/2 cups button mushrooms, halved or quartered
- salt & freshly ground black pepper
- 2-3 tablespoons chopped fresh parsley
Directions
Warm the oil in a large saucepan over moderate heat; add the fennel and onion.
Cover and cook for 5 minutes.
Add the garlic, coriander seeds, and tomatoes and cook, uncovered, until the vegetables are tender and any liquid has disappeared.
In a separate pan steam the cauliflowers and green beans until just tender.
Once the fennel and tomato mixture is ready, add the mushrooms and cook gently for 3 to 4 minutes.
Stir in the cauliflowers and green beans, and season with salt and black pepper.
Remove from the heat and set aside.
Sprinkle with parsley and serve warm or cool.
Category:Angolan Recipes
Category:Angolan Meat Dishes