Estimated Nutrition (whole recipe, rough)
Counts 6 of 12 ingredients — the other 6 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 |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Water | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Bean | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Leaf | 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
- 500 g beef or goat meat
- 1 medium onion , chopped
- 2–3 seasoning cubes
- Salt (to taste)
- Water (as needed)
- 2 cups peeled and chunked pumpkin
- 2 tablespoons groundnut paste (optional)
- 1 tablespoon fermented locust beans ( daddawa )
- 2–3 tablespoons palm oil or groundnut oil
- 1–2 teaspoons ground chile pepper (to taste)
- 1–2 pieces dried or smoked fish (optional)
- 1 cup chopped spinach , ugu leaf, or yakuwa leaf (optional)
Directions
Place the meat in a pot. Add chopped onion, seasoning cubes, salt, and enough water to cover everything. Simmer until the meat is cooked through and tender to your taste—this can take a while for tough cuts of meat.
Add pumpkin chunks to the pot. Cook until they become soft (about 10–15 minutes), then gently mash some of the pumpkin to thicken the soup.
Add groundnut paste if using, daddawa, palm oil, chile pepper, and fish. Stir well and simmer for another 10 minutes.
Add your leafy vegetables and cook for an additional 5 minutes.
Add water if needed to get your desired soup thickness.