Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
621
Calories
61g
Protein
33g
Fat
20g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 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
- 250g beef / chicken
- 2 onions
- 2 tbsp oil
- 1 tsp salt
- 3 tbsp wayka (okra powder)
- 1/4 bulb garlic
- 1 tsp ground black pepper
Directions
1
Chop onions and meat and put in pan with oil and cook for 5 minutes.
2
When meat juices have evaporated, add 1 litre of water, cover and cook until meat tender.
3
Take out meat and fry separately in oil.
4
Add wayka to onions and water and stir.
5
Cook for 10 minutes.
6
Crush garlic and fry in oil until golden.
7
Add to the sauce.
8
Category:Sudanese Recipes
9
Category:Sudanese Vegetarian
Recipe sourced from
fandom