Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Grape | 1/2 cup (76g) | 62 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Almond | 1 almond (1.2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bean | 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
- * 1 sweet potato, peeled and cubed
- * 1 medium eggplant, cubed
- * 1 green bell pepper, chopped
- * 1 red bell pepper, chopped
- * 2 carrots, chopped
- * 1 onion, chopped
- * 6 tablespoons olive oil
- * 3 cloves garlic, minced
- * 1 teaspoon ground turmeric
- * 1 tablespoon curry powder
- * 1 teaspoon ground cinnamon
- * 3/4 tablespoon sea salt
- * 3/4 teaspoon cayenne pepper
- * 1 (15 ounce) can garbanzo beans, drained
- * 1/4 cup blanched almonds
- * 1 zucchini, sliced
- * 2 tablespoons raisins
- * 1 cup orange juice
- * 10 ounces spinach
Directions
1. In a large Dutch oven place sweet potato, eggplant, peppers, carrots, onion, and three tablespoons oil. Saute over medium heat for 5 minutes.
2. In a medium saucepan place 3 tablespoons olive oil, garlic, turmeric, curry powder, cinnamon, salt and pepper and saute over medium heat for 3 minutes.
3. Pour garlic and spice mixture into the Dutch oven with vegetables in it. Add the garbanzo beans, almonds, zucchini, raisins, and orange juice. Simmer 20 minutes, covered.
4. Add spinach to pot and cook for 5 more minutes. Serve!
Category:Ghanan Recipes
Category:Ghanan Vegetarian