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 |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| 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 |
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
- 3-4 fresh tomatoes and 1-2 bell peppers OR 16 oz tomato sauce and 6 oz tomato paste. (Bell pepper is optional)
- Meat/Chicken/Fish
- 4 magi cubes
- Palm oil if available, otherwise use vegetable oil
- 2 onions
- Salt
- Dry pepper
- Water
Directions
Place the meat in a pot, add very little water (most meat produces water as it cooks), dice one onion in with the meat, add some salt, and cook the meat until it is almost tender.
If you are using fresh ingredients, grind the tomatoes and the bell peppers together. You can grind in another onion in with them if you wish.
Pour the blended tomato mixture (or the tomato sauce and tomato paste) into the pot with the meat. Also add the palm oil or vegetable oil.
Allow to cook for about 20-30 minutes, stirring constantly.
Add salt and dry pepper to taste.
Category:Nigerien Recipes
Category:Nigerien Soups