Your Recipe

MRENDA (Jute)

Složka Množství Kalorie
Cibule 160g 64kcal
Rajčata 180g 32kcal
Rostlinný olej 41.4g 367kcal
Mořská sůl 0.275g 0kcal

Recipe Instructions:

Ingredients
4 Bunches Mrenda (jute)
2 Bunches Kunde (cow pea leaves)
1 Cup Onion
1 Cup Tomatoes
3 Tablespoons Vegetable Oil
Pinch Salt
2 Tablespoons Msherekha (sodium bicarbonate)

Instructions
-Pour water in a large pan. Add the two Tablespoons of Msherekha/munyu (traditional sodium bicarbonate) or you can use Magadi. Let the water boil until it forms bubbles-Add the chopped up Kunde (cow peas) and Mrenda (jute). It will start bubbling on the sides-As it cooks, the bubbles will start to swell and go up the pan, make sure you are stirring every few minutes-As soon as the vegetable has turned from light green to dark green, remove from the heat and drain all the water-Use the same cooking pan/pot that you used to boil the leafy vegetables. Add onions and sautee until they start browning-Add tomatoes, salt and cook until tomatoes start to become paste like-Add the now softened leafy vegetables and stir until they are incorporated into each other. Taste to see if salt is enough and add more if need be. Let it cook for a few more minutes and remove from the heat-Serve the Mrenda (jute) with just Ugali. Or you can serve the Ugali and Mrenda with Meats, Chicken, Fish or even Eggs

nutriční údaje
Velikost porce 95 g | ml
Množství na porci 116
485
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 10g 13%
Nasycené tuky 1.4g 7%
Sodík 31mg 1%
Sacharidy celkem 5.5g 2%
Vláknina 1.2g 4%
Cukr 2.9g
Bílkoviny 0.8g 2%
Vitamin D 0mcg 0%
Vápník 14mg 1%
Železo 0.2mg 1%
Draslík 165mg 4%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 18.9 mcg 2%
Thiamin [B1] 0.035 mg 3%
Riboflavin [B2] 0.019 mg 1%
Niacin [B3] 0.314 mg 2%
Kyselina pantotenová [B5] 0.089 mg 2%
Vitamin B6 0.084 mg 5%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 14.35 mcg 0%
Vitamin C 9.125 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 1.462 mg 10%
Vitamin K 15.918 mcg 13%
Betain 0.04 mg 0%
Cholin 5.476 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 5.5 g 2%
Sugars 2.9 g 6%
Vláknina 1.2 g 4%
Carbohydrate 5.5 g 0%
Čisté sacharidy 2.6g
aminokyseliny
živina Množství DV
Alanin 0.021 g 0%
Arginin 0.051 g 0%
Kyselina asparagová 0.097 g 0%
Cystein 0.006 g 0%
kyselina glutamová 0.297 g 0%
Glycin 0.019 g 0%
Histidin 0.012 g 0%
Izoleucin 0.014 g 0%
Leucin 0.021 g 0%
Lysin 0.028 g 0%
Metionin 0.004 g 0%
Fenylalanin 0.022 g 0%
Prolin 0.012 g 0%
Serin 0.02 g 0%
Treonin 0.021 g 0%
Tryptofan 0.008 g 0%
Tyrosin 0.012 g 0%
Valin 0.017 g 0%
Minerály
živina Množství DV
Vápník 13.71 mg 1%
Měď 0.04 mg 5%
Fluorid 1.48 mcg 0%
Železo 0.22 mg 1%
Hořčík 9 mg 2%
Mangan 0.1 mg 4%
Fosfor 22.4 mg 2%
Draslík 165.11 mg 4%
Selen 0.2 mcg 0%
Sodík 30.87 mg 1%
Zinek 0.14 mg 1%
další
živina Množství DV
Voda 78.169 g 0%
Popel 0.59 g 0%