Photo: Markus Spiske
Estimated Nutrition (whole recipe, rough)
246
Calories
5g
Protein
15g
Fat
27g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 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
- Oil
- 2 onions , chopped
- 2 cloves garlic , chopped
- 15 tomatoes , cubed
- 10 bell peppers , cut into small pieces
- 5 chile peppers , chopped small
- 330 ml canned tomato paste
- Salt
- Pepper
- Cumin
- Parsley
- Oregano
Directions
1
Take a pot that is big enough for all of the above ingredients, cover the bottom with oil, and put it on a flame.
2
When the oil gets hot, add the onion and garlic.
3
When they start to fry, add the rest of the vegetables and salt.
4
Mix it up a bit and cover the pot.
5
Leave it to cook, mixing it every so often, until the level of the liquid is higher than the level of the vegetables.
6
Drain off most (but not all) the liquid.
7
Add the tomato paste and the spices.
8
Mix, and let it cool.
Recipe sourced from
wikibooks