Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 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 |
|---|---|---|
| Shrimp | 100g cooked | 99 |
| Crab | 100g cooked | 97 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Walnut | 1 walnut half (4g) | 26 |
| Tomato | 1 medium (123g) | 22 |
| Fish | 1 tbsp (18ml) | 6 |
| 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
- 60 - 100 Fresh Palm Nuts
- 2 Large Dried Fish
- 1 lb. Meat
- 4 Large Tomatoes
- 6 Whole Okra
- 1 Cup Shrimps or 6 Crabs (optional)
- 1 Large Onion
- 2 Red Peppers
- Salt to taste
- Water
- Boiled Eggs (optional)
Directions
Wash the palmnuts, put in a saucepan of water to boil
Cut the meat into cubes and cook in a saucepan of salted water until tender
Chop onion and pepper, add to the cooked meat and simmer slowly
When nuts are soft, remove from the water and pound in a mortar to remove and crush the red outer layer. Remove and put in a large bowl, pour boiling water and stir to extract the oil
Strain through a sieve and keep the liquid
Repeat 4 and 5 until all the oil has been extracted
Add the extracted liquid to the meat in the saucepan and cook slowly until most of the water has been extracted and all ingredients are soft
Peel and add whole soft boiled eggs, shrimps or crabs as desired
Skim of the surplus oil and save for the future
Serve with foofoo, rice or boiled yam
Category:Sierra Leonean Recipes
Category:Sierra Leonean Soups