Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
| Millet | 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
- 1/2 cup / 110 g wheat grains, soaked overnight
- 1/2 cup / 110 g sorgum or millet soaked overnight
- 4 cups / 950 ml stock
- 2 tabelspoons oil
- 1 onion, chopped
- 2 cups / 300 g mixture of potatoes, carrots and cabbage, chopped.
- 1/2 cup / 120 ml milk
- salt
- pepper
Directions
Start the stew by draining the cereals, keeping the water they were soaked in. Now put them into a pan with the stock, cover, and bring to the boil. Then turn down the heat and simmer for 45 minutes or until the grains are soft, adding some of retained soaking water if necessary to prevent them drying out.
Using another pan, heat up the oil and sauté the onion until it is golden. Add the potatoes and carrots and cook them for 10 minutes, stirring often so that they do not catch. Then put in the cabbage and the remaining stock and cook for a further 5 - 8 minutes.
When the vegetables are done, stir in the cooked cereals, add the milk and boil gently until the stew is the desired consistency for you. Then add the pepper and salt and serve with sliced tomatoes.
Category:South African Recipes
Category:South African Soups