Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | 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 kg organic FAIRTRADE potatoes peeled, diced and parboiled
- 1 medium onion, topped, tailed, skinned and finely chopped
- 1 clove garlic chopped fine or even crushed
- 2.5 ml Fair Trade turmeric
- 2.5 ml Fair Trade piri piri
- 2.5 ml Fair Trade ground cinnamon
- 2.5 ml Fair Trade ground coriander
- 5 ml tomato puree
- 15 ml FAIRTRADE lemon juice
- 15ml fresh chopped or 5 ml dried parsley
- pinch of salt
- cooking oil
Directions
Heat the oil and saute the onions.
When they begin to go golden, add the garlic and cook for 30 seconds.
Add all of the ground spices in a mixture and sprinkle over the onions. and stir fry for about 1 minute
Now add the tomato puree, lemon juice, parsley and a pinch of salt.
Stir before adding the parboiled potatoes.
Stir well to distribute the sauce and add water to cover the bottom of the pan.
Cook uncovered for about 10 minutes or until the potatoes are tender.
Category:Tanzanian Recipes
Category:Tanzanian Vegetarian