Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Catfish | 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
- 2 tablespoons palm oil
- 1 onion , finely chopped
- 2 cloves of garlic , minced
- 1 pound meat ( beef , chicken , or goat ), cut into pieces, or fish ( tilapia or catfish ), cleaned and gutted
- 2 cups chicken broth or water
- 1 tomato , diced
- 1 bell pepper , diced
- 1 hot pepper , chopped (optional, for heat)
- 1 teaspoon ground pepper
- 2 large eggplants , peeled and diced
- Salt , to taste
Directions
In a large pot, heat the palm oil over medium heat.
Add the chopped onions and minced garlic to the pot. Sauté until the onions are soft and translucent.
If using meat, add the meat pieces to the pot and cook until they are browned on all sides.
Pour in the chicken broth or water and bring the mixture to a simmer .
Add the diced tomato, bell pepper, and chopped hot pepper (if using) to the pot. Stir well to combine with the other ingredients.
Gently add the diced eggplant to the pot and stir to incorporate with the other ingredients.
Season the stew with ground pepper and salt to taste. Adjust the seasoning according to your preference.
Let the stew simmer for about 20–25 minutes or until the eggplant is tender and cooked through.
Stir occasionally during cooking to prevent sticking and to ensure even cooking.
Remove the pot from the heat and let the stew rest for a few minutes before serving.