Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Canola | 1 tbsp (14g) | 124 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Seed | 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 tablespoons canola or olive oil
- 1 large onion
- 1 small bunch of spring onions
- 1 small bunch of spinach or any cooking greens
- 2 marrows or zucchini
- A handful of crushed pumpkin seeds
- Pinch of salt
- Pinch of black pepper
Directions
Roughly chop onion, spring onions, spinach and marrows.
First slightly fry onion, then mix in spring onions, spinach, marrows and crushed pumpkin seeds.
Season with pinch of salt and black pepper.
Leave to cook on very low heat, allowing natural vegie juices to cook the meal.
Add a few tablespoons of water if necessary.
Should be ready in under 10 minutes.
Eat with new potatoes or wholemeal dumplings or stuff a pitta bread with it.
Category:Central African Recipes
Category:Central African Vegetarian