Your Recipe

MRENDA (Jute)

Zutat  Menge  Kalorien 
Zwiebeln 160g 64kcal
Tomaten 180g 32kcal
Pflanzenöl 41.4g 367kcal
Meersalz 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

Nährwertangaben 
Portionsgröße  95 g | ml
Menge pro Portion  116
485
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  1.4g 7%
Natrium 31mg 1%
Gesamte Kohlenhydrate  5.5g 2%
Ballaststoffe  1.2g 4%
Zucker  2.9g
Protein  0.8g 2%
Vitamin D 0mcg 0%
Kalzium 14mg 1%
Eisen  0.2mg 1%
Kalium 165mg 4%
* 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. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.089 mg 2%
Vitamin B6 0.084 mg 5%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  5.5 g 2%
Sugars 2.9 g 6%
Ballaststoffe  1.2 g 4%
Carbohydrate 5.5 g 0%
Netto-Kohlenhydrate 2.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.021 g 0%
Arginin 0.051 g 0%
Asparaginsäure 0.097 g 0%
Cystein 0.006 g 0%
Glutaminsäure 0.297 g 0%
Glycin 0.019 g 0%
Histidin 0.012 g 0%
Isoleucin 0.014 g 0%
Leucin 0.021 g 0%
Lysin 0.028 g 0%
Methionin 0.004 g 0%
Phenylalanin 0.022 g 0%
Prolin 0.012 g 0%
Serin 0.02 g 0%
Threonin 0.021 g 0%
Tryptophan 0.008 g 0%
Tyrosin 0.012 g 0%
Valin 0.017 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 13.71 mg 1%
Kupfer 0.04 mg 5%
Fluorid 1.48 mcg 0%
Eisen  0.22 mg 1%
Magnesium 9 mg 2%
Mangan 0.1 mg 4%
Phosphor 22.4 mg 2%
Kalium 165.11 mg 4%
Selen 0.2 mcg 0%
Natrium 30.87 mg 1%
Zink 0.14 mg 1%
andere
Nährstoff Menge  DV
Wasser 78.169 g 0%
Asche 0.59 g 0%