Estimated Nutrition (whole recipe, rough)
Counts 11 of 14 ingredients — the other 3 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 |
|---|---|---|
| Beef | 100g cooked | 250 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Stew | 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
- 1 cup CHOPPED ONIONS
- 1 Tbs. SALT
- 1/2 tsp. PEPPER, coarse-ground black
- 1/4 tsp. THYME, whole
- 1/4 tsp. CORIANDER in 1/4 cup OIL
- Add 2 Ibs. STEW BEEF in 1/2-inch cubes
- 1 cup TOMATO PASTE
- 3 cups WATER
- 1/2 cup VINEGAR (white)
- 1/2 Ib. WHITE POTATOES cut in 2-inch cubes
- 1/2 Ib. WHITE TURNIPS, cut in 2 inch cubes
- 1/2 Ib. SWEET POTATOES, cut in 2-inch cubes
- 8 CABBAGE WEDGES, 1 inch wide at bottom of wedge (about 1 Ib.)
Directions
In a 4-quart Dutch oven:
Saute: 1 cup CHOPPED ONIONS
1 Tbs. SALT
1/2 tsp. PEPPER, coarse-ground black
1/4 tsp. THYME, whole
1/4 tsp. CORIANDER in 1/4 cup OIL, until onions are soft but not brown.
Add 2 Ibs. STEW BEEF in 1/2-inch cubes.
Saute for 5 minutes on all sides.
Combine: 1 cup TOMATO PASTE.
3 cups WATER
1/2 cup VINEGAR (white).
Simmer with cover on until beef begins to become tender (about 1 hour).
Add: 1/2 Ib. WHITE POTATOES cut in 2-inch cubes
1/2 Ib. WHITE TURNIPS, cut in 2 inch cubes
1/2 Ib. SWEET POTATOES, cut in 2-inch cubes
8 CABBAGE WEDGES, 1 inch wide at bottom of wedge (about 1 Ib.).
Sprinkle lightly with SALT and PEPPER.
Cover and simmer slowly for 20 minutes.
Arrange 1 Ib. COOKED RICE on large oval platter.
Place meat and vegetables over the rice.
Category:Senegalese Recipes
Category:Senegalese Meat Dishes