Your Recipe

Chakalaka & Pap

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Paprika, roh, gelb, süß 175g 46kcal
Tomaten 400g 72kcal
Pflanzenöl 24g 213kcal
Curry Pulver 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).

Nährwertangaben 
Portionsgröße  119 g | ml
Menge pro Portion  66
275
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.4g 6%
Gesättigte Fettsäuren  0.6g 3%
Natrium 5.8mg 0%
Gesamte Kohlenhydrate  6.7g 2%
Ballaststoffe  2.3g 8%
Zucker  3.8g
Protein  1.2g 2%
Vitamin D 0mcg 0%
Kalzium 18mg 1%
Eisen  0.6mg 3%
Kalium 259mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.186 mg 4%
Vitamin B6 0.161 mg 9%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.7 g 2%
Sugars 3.8 g 8%
Ballaststoffe  2.3 g 8%
Carbohydrate 6.7 g 0%
Netto-Kohlenhydrate 2.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.035 g 0%
Arginin 0.053 g 0%
Asparaginsäure 0.208 g 0%
Cystein 0.014 g 0%
Glutaminsäure 0.42 g 0%
Glycin 0.034 g 0%
Histidin 0.02 g 0%
Isoleucin 0.027 g 0%
Leucin 0.039 g 0%
Lysin 0.037 g 0%
Methionin 0.012 g 0%
Phenylalanin 0.039 g 0%
Prolin 0.027 g 0%
Serin 0.04 g 0%
Threonin 0.037 g 0%
Tryptophan 0.011 g 0%
Tyrosin 0.019 g 0%
Valin 0.033 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 18.44 mg 1%
Kupfer 0.07 mg 7%
Fluorid 1.74 mcg 0%
Eisen  0.55 mg 3%
Magnesium 15.34 mg 4%
Mangan 0.22 mg 10%
Phosphor 32.75 mg 3%
Kalium 258.59 mg 6%
Selen 0.54 mcg 1%
Natrium 5.78 mg 0%
Zink 0.27 mg 2%
andere
Nährstoff Menge  DV
Wasser 106.324 g 0%
Asche 0.942 g 0%