Photo: Kevin McCutcheon
Estimated Nutrition (whole recipe, rough)
201
Calories
9g
Protein
3g
Fat
38g
Carbs
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Mackerel | 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 tin (400 g / 240 g drained) beans ( kidney , soya , black eye, chickpeas , etc.) in brine
- 1 tin (400 g) tomatoes (chopped or plum)
- 1 tin (120 g) mackerel fillets in tomato sauce
- 1 tsp curry powder (or to taste)
- Salt
- Pepper
- Anything else to taste
Directions
1
Open all the tins. Drain the liquid from the beans.
2
Add all ingredients into a saucepan .
3
Bring to the boil , then cover and simmer , stirring occasionally, until hot enough to eat (5–10 minutes).
Recipe sourced from
wikibooks