Your Recipe

Maharagwe – Spiced Coconut Bean Soup

Složka Množství Kalorie
Cibule 394g 158kcal
Rajčata 400g 72kcal
Fazole kidney, červené 350g 1180kcal
Sůl, stolní 5.6g 0kcal
Kokosové mléko 400g 920kcal
Olej, arašídový, salátový nebo na vaření 27.2g 240kcal

Recipe Instructions:

Ingredients
350 gram beans
2 tablespoons oil
2 0nions
1 teaspoon salt + more to taste (you may need more if using cooked beans)
1 can (14 oz/400ml) diced tomatoes (or 2 cups diced fresh tomatoes)
1 can (14oz/400ml) full-fat premium coconut milk (not light)
chopped cilantro for garnish (optional)

To make the Maharagwe: Heat the oil in a large heavy-bottomed pot or skillet. Add the diced onions and hot pepper and cook for five minutes, until the onions are translucent.
Add the drained beans to the onions, along with the tomatoes and their juices and the coconut milk. Bring to a boil, then reduce the heat to low and cook for about 15 minutes, until the coconut milk thickens a bit and the flavours meld. The level of the sauce should come up to just cover the beans. If there's not enough liquid, add a bit of water and cook another minute or two. Taste the maharagwe, and add more salt if it needs it or more cayenne pepper if you'd like it spicier. The sauce will thicken more as it cools. Serve maharagwe hot with cooked rice, ugali (recipe below), or with the flatbread of your choice (naan, pita, chapati, roti, tortillas, etc.) to scoop up the beans

nutriční údaje
Velikost porce 263 g | ml
Množství na porci 428
1792
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 21g 27%
Nasycené tuky 15g 75%
Sodík 385mg 17%
Sacharidy celkem 48g 18%
Vláknina 12g 44%
Cukr 8g
Bílkoviny 16g 32%
Vitamin D 0mcg 0%
Vápník 81mg 6%
Železo 5.3mg 30%
Draslík 1222mg 26%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 28 mcg 3%
Thiamin [B1] 0.427 mg 36%
Riboflavin [B2] 0.156 mg 12%
Niacin [B3] 2.21 mg 14%
Kyselina pantotenová [B5] 0.717 mg 14%
Vitamin B6 0.386 mg 23%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 262.977 mcg 0%
Vitamin C 18.484 mg 21%
Vitamin D 0 mcg 0%
Vitamin E 1.307 mg 9%
Vitamin K 8.894 mcg 7%
Betain 0.066 mg 0%
Cholin 52.585 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 48.2 g 18%
Sugars 8 g 16%
Vláknina 12.2 g 44%
Carbohydrate 44.5 g 0%
Čisté sacharidy 40.2g
aminokyseliny
živina Množství DV
Alanin 0.661 g 0%
Arginin 1.147 g 0%
Kyselina asparagová 1.889 g 0%
Cystein 0.182 g 0%
kyselina glutamová 2.81 g 0%
Glycin 0.614 g 0%
Histidin 0.42 g 0%
Izoleucin 0.662 g 0%
Leucin 1.196 g 0%
Lysin 1.013 g 0%
Metionin 0.232 g 0%
Fenylalanin 0.822 g 0%
Prolin 0.638 g 0%
Serin 0.825 g 0%
Treonin 0.64 g 0%
Tryptofan 0.187 g 0%
Tyrosin 0.436 g 0%
Valin 0.806 g 0%
Minerály
živina Množství DV
Vápník 81.08 mg 6%
Měď 0.65 mg 73%
Fluorid 3.56 mcg 0%
Železo 5.32 mg 30%
Hořčík 119.08 mg 28%
Mangan 1.42 mg 62%
Fosfor 338.54 mg 27%
Draslík 1222.03 mg 26%
Selen 6.33 mcg 12%
Sodík 384.7 mg 17%
Zinek 2.3 mg 21%
další
živina Množství DV
Voda 173.467 g 0%
Popel 4.291 g 0%