Estimated Nutrition (whole recipe, rough)
Counts 4 of 6 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Bean | 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
- Palm oil
- Onion
- Tomato
- Pepper
- Locust beans
- Seasoning cube
- Assorted meat
- Stockfish
Directions
Add palm oil to a pot and allow to heat for 10–15 minutes. Add onion and discard after bleaching. Cool and reserve.
Blend together the tomatoes, pepper, onion, locust beans, and maggi seasoning.
Put the assorted meat in a pot, and boil until cooked. Remove the meat.
Pan-fry the meat in oil for 3 minutes.
Stir in the tomato mixture. Add the stockfish, and allow to simmer until the oil floats the top of the stew.
Add the bleached oil and allow to cook for 10 minutes.
Serve hot with rice, beans, ofada rice, etc.
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