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 |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| 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 |
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
- one pound meat (beef, lamb, or goat) or chicken
- cayenne pepper or red pepper
- one cup palm oil, or any cooking oil
- two or three tomatoes, peeled (if desired) and chopped
- one chile pepper, cleaned and chopped
- one onion, finely chopped
- one-half cup ogbono, crushed
- two Maggi® cubes dissolved in water, or a spoonful
- one dozen okra pods, ends removed, whole or chopped
- one piece dried, salted, or smoked fish
- a large bunch spinach leaves
- salt
Directions
Rub the meat with the cayenne pepper and let it stand for about an hour.
In a large pot, bring a few cups of water to a boil. Add the meat and cook it for several minutes. Reduce heat, cover, and simmer.
In a skillet, heat most of the oil and fry the tomato, chile pepper, and onion until they are tender.
Add the fried vegetables and the Maggi® cube water to the meat. Cover and continue to simmer on low heat.
Heat the remaining oil in the skillet, stir in the ogbono, and fry it for a few minutes, stirring constantly to form a smooth paste.
Add the ogbono paste to the meat and vegetable mixture. Stir to avoid forming lumbs.
Add the okra and dried fish, shrimp, or prawns (if desired). Cover and cook a few minutes more. Add water if needed to obtain the desired consistency.
Add spinach leaves or other greens. Adjust seasoning. Cover and cook until all is tender.
Category:Somalian Recipes
Category:Somalian Soups