Estimated Nutrition (whole recipe, rough)
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- 1½ pounds beef boneless chuck, tip or round, cut into ¾-inch cubes
- 2 cups water
- 2 teaspoons salt
- ¼ teaspoon ground ginger
- 1/8 to ¼ teaspoon ground red pepper
- 1½ pounds Hubbard squash, pared and cut into 1-inch cubes (optional)
- 2 medium tomatoes, chopped
- 1 package (10 ounces) frozen baby lima beans
Directions
Heat beef, water, salt, ginger and red pepper to boiling in Dutch oven; reduce heat. Cover and simmer 1½ hours. Add squash; cover and cook until beef and squash are tender, 30 to 45 minutes longer.
Remove squash; mash or purée in blender. Return squash to Dutch oven. Add tomatoes and beans. Heat to boiling; reduce heat. Cover and simmer until beans are tender, about 15 minutes. Top each serving with hot cooked rice if desired.
Category:Congolese Recipes
Category:Congolese Soups