Your Recipe

Chakalaka & Pap

Složka Množství Kalorie
Cibule 110g 44kcal
Paprika, červená, sladká 175g 46kcal
Rajčata 400g 72kcal
Rostlinný olej 24g 213kcal
Kari prášek 6.3g 20kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
• 1 cup maize meal (cornmeal)
• 3 cups water
• 1 onion, finely chopped
• 1 bell pepper, diced
• 2 tomatoes, chopped
• 2 tablespoons vegetable oil
• 1 tablespoon curry powder
• Salt and pepper to taste
Instructions:
1. In a large pot, bring water to a boil.
2. Gradually add maize meal to the boiling water, stirring constantly to prevent lumps.
3. Reduce heat to low, cover, and simmer for 20-30 minutes, stirring occasionally, until maize meal is cooked and thickened.
4. Meanwhile, heat vegetable oil in a skillet over medium heat. Add chopped onion and bell pepper. Cook until softened, about 5 minutes.
5. Stir in chopped tomatoes, curry powder, salt, and pepper. Cook for another 5 minutes.
6. Serve the maize meal (pap) topped with the spicy vegetable relish (chakalaka).

nutriční údaje
Velikost porce 119 g | ml
Množství na porci 66
275
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 4.4g 6%
Nasycené tuky 0.6g 3%
Sodík 5.8mg 0%
Sacharidy celkem 6.7g 2%
Vláknina 2.3g 8%
Cukr 3.8g
Bílkoviny 1.2g 2%
Vitamin D 0mcg 0%
Vápník 18mg 1%
Železo 0.6mg 3%
Draslík 259mg 6%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 73.802 mcg 8%
Thiamin [B1] 0.051 mg 4%
Riboflavin [B2] 0.045 mg 3%
Niacin [B3] 0.737 mg 5%
Kyselina pantotenová [B5] 0.186 mg 4%
Vitamin B6 0.161 mg 9%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 27.488 mcg 0%
Vitamin C 47.831 mg 53%
Vitamin D 0 mcg 0%
Vitamin E 1.557 mg 10%
Vitamin K 12.533 mcg 10%
Betain 0.35 mg 0%
Cholin 7.9 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 6.7 g 2%
Sugars 3.8 g 8%
Vláknina 2.3 g 8%
Carbohydrate 6.7 g 0%
Čisté sacharidy 2.9g
aminokyseliny
živina Množství DV
Alanin 0.035 g 0%
Arginin 0.053 g 0%
Kyselina asparagová 0.208 g 0%
Cystein 0.014 g 0%
kyselina glutamová 0.42 g 0%
Glycin 0.034 g 0%
Histidin 0.02 g 0%
Izoleucin 0.027 g 0%
Leucin 0.039 g 0%
Lysin 0.037 g 0%
Metionin 0.012 g 0%
Fenylalanin 0.039 g 0%
Prolin 0.027 g 0%
Serin 0.04 g 0%
Treonin 0.037 g 0%
Tryptofan 0.011 g 0%
Tyrosin 0.019 g 0%
Valin 0.033 g 0%
Minerály
živina Množství DV
Vápník 18.44 mg 1%
Měď 0.07 mg 7%
Fluorid 1.74 mcg 0%
Železo 0.55 mg 3%
Hořčík 15.34 mg 4%
Mangan 0.22 mg 10%
Fosfor 32.75 mg 3%
Draslík 258.59 mg 6%
Selen 0.54 mcg 1%
Sodík 5.78 mg 0%
Zinek 0.27 mg 2%
další
živina Množství DV
Voda 106.324 g 0%
Popel 0.942 g 0%