Your Recipe

Maharagwe – Spiced Coconut Bean Soup

Zutat  Menge  Kalorien 
Zwiebeln 394g 158kcal
Tomaten 400g 72kcal
Rote Bohnen 350g 1180kcal
Speisesalz 5.6g 0kcal
Kokosmilch 400g 920kcal
Öl, Erdnuss, Salat oder zum Kochen 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

Nährwertangaben 
Portionsgröße  263 g | ml
Menge pro Portion  428
1792
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  15g 75%
Natrium 385mg 17%
Gesamte Kohlenhydrate  48g 18%
Ballaststoffe  12g 44%
Zucker  8g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 81mg 6%
Eisen  5.3mg 30%
Kalium 1222mg 26%
* 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 28 mcg 3%
Thiamin [B1] 0.427 mg 36%
Riboflavin [B2] 0.156 mg 12%
Niacin [B3] 2.21 mg 14%
Pantothensäure [B5] 0.717 mg 14%
Vitamin B6 0.386 mg 23%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.2 g 18%
Sugars 8 g 16%
Ballaststoffe  12.2 g 44%
Carbohydrate 44.5 g 0%
Netto-Kohlenhydrate 40.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.661 g 0%
Arginin 1.147 g 0%
Asparaginsäure 1.889 g 0%
Cystein 0.182 g 0%
Glutaminsäure 2.81 g 0%
Glycin 0.614 g 0%
Histidin 0.42 g 0%
Isoleucin 0.662 g 0%
Leucin 1.196 g 0%
Lysin 1.013 g 0%
Methionin 0.232 g 0%
Phenylalanin 0.822 g 0%
Prolin 0.638 g 0%
Serin 0.825 g 0%
Threonin 0.64 g 0%
Tryptophan 0.187 g 0%
Tyrosin 0.436 g 0%
Valin 0.806 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 81.08 mg 6%
Kupfer 0.65 mg 73%
Fluorid 3.56 mcg 0%
Eisen  5.32 mg 30%
Magnesium 119.08 mg 28%
Mangan 1.42 mg 62%
Phosphor 338.54 mg 27%
Kalium 1222.03 mg 26%
Selen 6.33 mcg 12%
Natrium 384.7 mg 17%
Zink 2.3 mg 21%
andere
Nährstoff Menge  DV
Wasser 173.467 g 0%
Asche 4.291 g 0%