Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
615
Calories
21g
Protein
20g
Fat
96g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Mango | 1 cup diced (165g) | 99 |
| Tofu | 100g firm | 76 |
| Peach | 1 medium (150g) | 59 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Jalapeno Pepper | 1 pepper (14g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| 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
- 1 cup cooked black beans, drained (homemade or canned)
- 1 red bell pepper, seeded and diced
- 1 green or yellow bell pepper, seeded and diced
- 1/2 sweet onion, peeled and sliced
- 1/4 lb firm regular Tofu
- 1 Tbs olive oil
- 2 tsp balsamic vinegar
- 1 Tbs lime juice
- 1 tsp sugar (optional)
- 1 - 2 jalapeno peppers, seeded and minced (or to taste)
- 1/4 cup chopped mango or peach (optional)
- Salt and pepper to taste
Directions
1
Steam Tofu 10 minutes. Cool. Cut into thin strips.
2
In a large bowl, put beans, bell peppers, onion, and Tofu.
3
Mix gently.
4
In another bowl, put olive oil, vinegar, lime juice, sugar,
5
jalapenos, and fruit. Mix well.
6
Pour dressing over vegetable mixture, and toss to mix.
7
Add salt and pepper to taste.
8
Category:Nigerian Recipes
9
Category:Nigerian Snacks
Recipe sourced from
fandom