Your Recipe

Maharagwe – Spiced Coconut Bean Soup

Ingrédient Quantité Calories
Oignons 394g 158kcal
Tomates 400g 72kcal
Haricots rouge 350g 1180kcal
Sel de table 5.6g 0kcal
Lait de coco 400g 920kcal
Huile, cacahuètes, salade ou cuisson 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

Valeurs nutritives
Taille des portions 263 g | ml
Quantité par portion 428
1792
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 21g 27%
Gras saturés 15g 75%
Sodium 385mg 17%
Total des glucides 48g 18%
Fibres alimentaires 12g 44%
Sucre 8g
Protéine 16g 32%
Vitamine D 0mcg 0%
Calcium 81mg 6%
Fer 5.3mg 30%
Potassium 1222mg 26%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 28 mcg 3%
Thiamine [B1] 0.427 mg 36%
Riboflavine [B2] 0.156 mg 12%
Niacine [B3] 2.21 mg 14%
Acide pantothénique [B5] 0.717 mg 14%
Vitamine B6 0.386 mg 23%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 262.977 mcg 0%
Vitamine C 18.484 mg 21%
Vitamine D 0 mcg 0%
Vitamine E 1.307 mg 9%
Vitamine K 8.894 mcg 7%
Bétaïne 0.066 mg 0%
Choline 52.585 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 48.2 g 18%
Sugars 8 g 16%
Fibres alimentaires 12.2 g 44%
Carbohydrate 44.5 g 0%
Glucides nets 40.2g
acides aminés
nutriment Quantité DV
Alanine 0.661 g 0%
Arginine 1.147 g 0%
Acide aspartique 1.889 g 0%
Cystéine 0.182 g 0%
Acide glutamique 2.81 g 0%
Glycine 0.614 g 0%
Histidine 0.42 g 0%
Isoleucine 0.662 g 0%
Leucine 1.196 g 0%
Lysine 1.013 g 0%
Méthionine 0.232 g 0%
Phénylalanine 0.822 g 0%
Proline 0.638 g 0%
Sérine 0.825 g 0%
Thréonine 0.64 g 0%
Tryptophane 0.187 g 0%
Tyrosine 0.436 g 0%
Valine 0.806 g 0%
Minéraux
nutriment Quantité DV
Calcium 81.08 mg 6%
Cuivre 0.65 mg 73%
Fluorure 3.56 mcg 0%
Fer 5.32 mg 30%
Magnésium 119.08 mg 28%
Manganèse 1.42 mg 62%
Phosphore 338.54 mg 27%
Potassium 1222.03 mg 26%
Sélénium 6.33 mcg 12%
Sodium 384.7 mg 17%
Zinc 2.3 mg 21%
autres
nutriment Quantité DV
Eau 173.467 g 0%
Cendres 4.291 g 0%