Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Beans | not in our table | 0 |
| Water | not in our table | 0 |
| Brussel Sprouts | 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 cup Dried beans
- 4 cup Boiling water
- 1 lb Beef stew meat -- cut in 1" Cubes
- 2 tbl Oil
- 1 lrg Onion -- chopped coarsely
- 2 lrg Potatoes -- pared & cubed
- 3 x Ribs celery -- cut in 1" Slices
- 3 med Carrots -- pared & sliced
- 1 cup Corn -- fresh or frozen
- 1 tsp Curry powder or Berbere
- 1 1/2 tsp Salt
- 1 cup Boiling water
- 1/2 lb Brussel sprouts -- fresh or Frozen
Directions
Add beans to boiling water in a 3 qt saucepan or dutch oven; boil for two minutes.
Remove from heat and let stand covered for one hour.
Brown meat in hot oil; add onion and cook until brown.
Add meat and onion mixture and all other ingredients (except Brussel Sprouts) to the beans; add one cup boiling water. Simmer stew for 1 hour, add sprouts and cook for 15 minutes.
Category:Kenyan Recipes
Category:Kenyan Soups