Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Meat | 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
- Water
- Amala flour
- Ewedu leaves, washed
- Eru , washed
- Bell peppers
- Tomatoes
- Shombo (fresh cayenne pepper )
- Stock cube
- Salt
- Meat or fish
Directions
Bring some water to a boil in a saucepan. Remove from the heat, and gradually stir in the amala flour with a spatula or paddle until well-mixed.
Return to medium heat, and cook for 8 minutes. Remove from the heat and stir well.
Cook again for another 5 minutes. Remove from the heat, stir well, and set aside.
Blend the ewedu leaves in a blender with a little water, then transfer to a saucepan. Alternatively, place the whole leaves in the saucepan with a little water, and cook while breaking up the leaves with a Nigerian cooking broom.
Add the eru and let boil for some time.
Blend the peppers, tomatoes, and shombo to a purée.
Cook the onion in a pot with a little oil. Add the purée, and cook for 15 minutes.
Season with stock cube and salt, and thin with water if necessary.
Add the meat or fish, and cook until done.
Serve the stew with the ewedu and amala.
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