Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Seitan | 100g | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Beans | not in our table | 0 |
| Water | 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
- 48 oz dried beans
- 4 cups vegetable broth
- 2 medium size onions , neatly chopped
- 1 cup water
- 22 oz seitan
- 2 habanero pepper , neatly chopped
- 1 cup palm oil
- ½ teaspoon country soda or 2 pinches of baking soda , dissolved in warm water
- 1 teaspoon of salt or to taste
Directions
Pick over the beans and remove any unwanted ones. You may soak them overnight to reduce the cooking period. Place beans in a pot and cover with water. Boil until tender, adding water if needed.
Drain and mash the beans to your preferred consistency.
Bring the vegetable broth to a boil in a separate pot. Stir in the mashed beans along with the onions, 1 cup water, seitan, and habanero pepper. Boil for about 20–25 minutes.
Stir in the palm oil. Reduce to low heat and simmer for about 5 minutes, stirring to prevent burning.
Stir in the potash and salt to taste.
Remove from the heat and let rest for about 5 minutes.
Enjoy with any complimentary dish of your choice such as bread, rice, or garri.