Your Recipe

Chakalaka & Pap

Ingrédient Quantité Calories
Oignons 110g 44kcal
Poivron rouge 175g 46kcal
Tomates 400g 72kcal
Huile végétale 24g 213kcal
Poudre de curry 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).

Valeurs nutritives
Taille des portions 119 g | ml
Quantité par portion 66
275
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.4g 6%
Gras saturés 0.6g 3%
Sodium 5.8mg 0%
Total des glucides 6.7g 2%
Fibres alimentaires 2.3g 8%
Sucre 3.8g
Protéine 1.2g 2%
Vitamine D 0mcg 0%
Calcium 18mg 1%
Fer 0.6mg 3%
Potassium 259mg 6%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 73.802 mcg 8%
Thiamine [B1] 0.051 mg 4%
Riboflavine [B2] 0.045 mg 3%
Niacine [B3] 0.737 mg 5%
Acide pantothénique [B5] 0.186 mg 4%
Vitamine B6 0.161 mg 9%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 27.488 mcg 0%
Vitamine C 47.831 mg 53%
Vitamine D 0 mcg 0%
Vitamine E 1.557 mg 10%
Vitamine K 12.533 mcg 10%
Bétaïne 0.35 mg 0%
Choline 7.9 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 6.7 g 2%
Sugars 3.8 g 8%
Fibres alimentaires 2.3 g 8%
Carbohydrate 6.7 g 0%
Glucides nets 2.9g
acides aminés
nutriment Quantité DV
Alanine 0.035 g 0%
Arginine 0.053 g 0%
Acide aspartique 0.208 g 0%
Cystéine 0.014 g 0%
Acide glutamique 0.42 g 0%
Glycine 0.034 g 0%
Histidine 0.02 g 0%
Isoleucine 0.027 g 0%
Leucine 0.039 g 0%
Lysine 0.037 g 0%
Méthionine 0.012 g 0%
Phénylalanine 0.039 g 0%
Proline 0.027 g 0%
Sérine 0.04 g 0%
Thréonine 0.037 g 0%
Tryptophane 0.011 g 0%
Tyrosine 0.019 g 0%
Valine 0.033 g 0%
Minéraux
nutriment Quantité DV
Calcium 18.44 mg 1%
Cuivre 0.07 mg 7%
Fluorure 1.74 mcg 0%
Fer 0.55 mg 3%
Magnésium 15.34 mg 4%
Manganèse 0.22 mg 10%
Phosphore 32.75 mg 3%
Potassium 258.59 mg 6%
Sélénium 0.54 mcg 1%
Sodium 5.78 mg 0%
Zinc 0.27 mg 2%
autres
nutriment Quantité DV
Eau 106.324 g 0%
Cendres 0.942 g 0%