Estimated Nutrition (whole recipe, rough)
Counts 15 of 19 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Potato | 1 medium (173g) baked | 161 |
| Peanut | 1 oz (28g) | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Mutton | not in our table | 0 |
| Cassava | not in our table | 0 |
| Pumpkin | 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
- 2-3 tbsp cooking oil, to sauté meat and onions
- 1-2 lbs of lamb or mutton
- 1-2 onions, finely chopped
- 2 tbsp tomato paste or a can of tomato sauce
- 2-4 tomatoes, peeled if desired, cut into sections
- salt and black pepper (to taste)
- 1 hot chili pepper, or ground red pepper to taste (optional)
- one or more chopped vegetables: cabbage; carrot; sweet cassava tuber; eggplant (aubergine); potato; squash; sweet potato; turnip
- 1 Maggi® cube (optional)
- 1 cup peanut butter (natural, unsweetened)
- 1-2 cups of beef broth or stock
Directions
Remove the peanuts' shells, roast the peanuts on a baking sheet in a hot oven, or in a large skillet on the stove, stirring often, then remove the skins. Crush peanuts with a potato-masher.
Heat oil in a large cooking pot. Sauté the meat and onions over high heat. Reduce heat and simmer for a few minutes.
Add all remaining ingredients except the peanut butter and water. Simmer until all ingredients are tender, till thirty minutes. Add water if it becomes completely dry.
Reduce heat. Add the peanut butter. Stir. Add or beef broth as needed to make a smooth sauce and water to make a thick soup.
Category:Congolese Recipes
Category:Congolese Soups