Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
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 cup of peanut butter
- 2 tablespoons of tomato paste
- 1 medium red onion, finely chopped
- 5 cloves of garlic, mashed
- some oil to sautee the onions
- 1 zucchini
- 1 carrot
- 1 big eggplant
- 1of red, yellow,green sweet pepper
- 1 bay leaf
Directions
In a cooking pan, heat the oil till ready,
then sautee the garlic for 30 seconds
then add the onions till is transluscent
then add the tomato paste
mix all together and keep stirring to prevent from burning
for about 1 minute
remove the pan from the fire
and then add peanut butter,stir till it's melted
add water about 2 and half cup
add salt,black pepper to taste and bay leaf also
cover the pan and let it simmer.
In separate pan saute the veggies with some oil till tender
and then set aside.Keep checking the sauce
and stir often to avoid burning
reduce the sauce till it's medium creamy
Add the veggies at the serving time, to avoid the overcooking of the veggies.
Category:Central African Recipes
Category:Central African Vegetarian