Photo: Mike Kenneally
Estimated Nutrition (whole recipe, rough)
212
Calories
4g
Protein
14g
Fat
20g
Carbs
Counts 9 of 10 ingredients — the other 1 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 |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Black-Eyed Pea | 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 tbsp olive oil
- 2 cloves garlic , chopped
- 1 medium onion , chopped
- 1 can (15 oz ) diced tomatoes , undrained
- 1 can (15 oz) black-eyed peas, drained
- ¼–½ tsp cayenne pepper
- 1 bay leaf
- 1 package (10 oz) frozen kale , thawed
- Salt to taste
- Pepper to taste
Directions
1
Sauté the onion and garlic in the oil over medium heat for several minutes.
2
Add tomatoes and their juice, peas, cayenne and bay leaf. Simmer , covered, for 15 minutes.
3
Add kale and simmer uncovered until kale is tender but still green (5–10 minutes). Season to taste with salt and freshly-ground black pepper.
Recipe sourced from
wikibooks