Estimated Nutrition (whole recipe, rough)
Counts 6 of 9 ingredients — the other 3 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 |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Fish | 1 tbsp (18ml) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Water | not in our table | 0 |
| Crayfish | 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
- Fresh tomatoes
- Fresh pepper
- 500 g goat meat, bushmeat, or assorted meat, washed
- 1 small onion , chopped
- Seasoning/ stock cubes
- Salt
- 1 handful dried fish , washed with hot water
- Ground crayfish
- ½ tsp potash (akaun), ground to a powder
- Palm oil
Directions
Blend the tomatoes and pepper to a paste.
Combine the meat, onions, seasoning cube, and salt in a pot. Cook for about 3 minutes in its own juices.
Cover meat with water, and simmer until tender.
Add the dried fish, tomato-pepper paste, and ground crayfish to the meat. Add about a cup of water and stir. Let simmer for 10 minutes, stirring to prevent burning.
Dissolve the potash powder in 4 tablespoons of hot water. Strain the mixture carefully, and mix the liquid into the soup.
Turn off the heat, and allow the soup to cool for about 10 minutes.
Return to the heat, and gradually stir in the palm oil.
Remove from the heat, and serve with plantains , yam , or any swallow of choice.