Estimated Nutrition (whole recipe, rough)
Counts 20 of 22 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 20 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 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
- 2 large onions, finely chopped
- 2 tblsp. oil
- 1 tsp. cumin seeds
- 1 tsp. mustard seeds (the black kind, if possible)
- 8 medium potatoes, quartered
- 1 and 1/2 tsp. fresh ginger, crushed
- 1 large garlic clove, minced and crushed
- 1 tblsp. ground cumin
- 1 tblsp. whole coriander, crushed
- 2 chili peppers or 1 tsp. cayenne pepper
- 1/2 tsp. turmeric
- 1 tsp. salt
- 4 cinnamon sticks
- 6 cloves
- 4 oz. tomato paste
- 1/2 lb. green beans
- 1/2 of a small cauliflower
- 1 medium eggplant
- 1/2 lb. fresh green peas, shelled, or 1 small package of frozen green peas
- 1 bunch of fresh leafy greens (kale, spinach, collards, etc.), or 1 small package of frozen greens
- 1/2 cup dry chickpeas, cooked (optional)
Directions
Pre-heat oven to 350 degrees. In a large, heavy skillet or pot, brown the onions in moderately hot oil along with the cumin seeds and mustard seeds.
Add the potato pieces (peeling is optional), and stir to coat each piece with the spices. Now add the remaining spices and continue to stir for several minutes.
Thin the tomato paste with about 2/3 cup of water. Stir into the pot. Add vegetables, one at a time, cooking for a minute or so between each addition, and put in the cooked chickpeas last.
If your pot is not oven proof, transfer mixture to one that is.
Cover with a lid or seal with foil and bake for about 45 minutes, checking after the first 20 minutes.
The consistency should be rather thick, but add liquid if necessary to prevent burning. Stir occasionally to prevent sticking.
Serve over rice or with Indian bread.
Category:Kenyan Recipes
Category:Kenyan Vegetarian