Estimated Nutrition (whole recipe, rough)
Counts 7 of 12 ingredients — the other 5 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 |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Water | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Bean | 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 bunch vegetable
- 450gm fresh tomatoes
- 450gm meat
- 2 magi cubes
- 6 tablespoons of palm oil if available, or vegetable oil
- 1 large onion
- Salt
- Dry pepper
- Water
- 450gm smoked fish (optional)
- 2 tablespoons ground crayfish (optional)
- 1 tablespoon locust beans (optional)
- Bell pepper(s) (optional)
- Condiments (optional)
Directions
Boil the meat or fish, with the salt, onions, etc. until the meat is tender, and keep it aside.
Separate the vegetable leaves. Wash them, drain them, and cut them.
Place some oil in a pot, heat the oil and fry the meat slightly.
Blend the tomatoes and any bell peppers if you chose to use them. You can either blend the onion with this mixture, or cut it into slices.
Remove the meat from the oil, and add the blended mixture to the hot oil. Also add the crayfish and the condiments.
Allow to cook for 20-30 minutes, stirring constantly
Add the meat and the smoked fish, and simmer for another 20-30 minutes.
Add the vegetables, and cook for another 10-15 minutes.
Add salt and dry pepper to taste. ste.
Category:Nigerian Recipes
Category:Nigerian Soups