Photo: K8
Estimated Nutrition (whole recipe, rough)
315
Calories
8g
Protein
15g
Fat
42g
Carbs
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 |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bean | 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
- 45 ml oil
- 1 onion, grated
- 2 garlic cloves, crushe
- 1 green pepper, chopped
- 3 green chillies, deseeded and chopped
- 10 ml curry powder
- 3 medium carrots, grated
- 1 medium cauliflower or broccoli, divided into florets
- 1 x 410 g can baked beans in tomato sauce
- salt and pepper to taste
Directions
1
Heat oil and sauté onions, garlic, ginger and green pepper with the chillies and curry powder for five minutes.
2
Add carrots and cauliflower. Cook gently for about 15 minutes, or until all vegetables are cooked.
3
Add beans and seasoning, heat through, then allow to cool. Serve cold
4
Category:South African Recipes
5
Category:South African Salads
6
Category:South African Vegetarian
Recipe sourced from
fandom