Your Recipe

Chakalaka & Pap

Ingredient Amount Calories
Onions 110g 44kcal
Peppers, raw, red, sweet 175g 46kcal
Tomatoes 400g 72kcal
Vegetable oil 24g 213kcal
Curry powder 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).

Nutrition Facts
Portion Size 119 g | ml
Amount Per Portion 66
275
kcal
kilojoules
% Daily Value *
Total Fat 4.4g 6%
Saturated Fat 0.6g 3%
Sodium 5.8mg 0%
Total Carbohydrate 6.7g 2%
Dietary Fiber 2.3g 8%
Sugar 3.8g
Protein 1.2g 2%
Vitamin D 0mcg 0%
Calcium 18mg 1%
Iron 0.6mg 3%
Potassium 259mg 6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.186 mg 4%
Vitamin B6 0.161 mg 9%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.35 mg 0%
Choline 7.9 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 6.7 g 2%
Sugars 3.8 g 8%
Dietary fiber 2.3 g 8%
Carbohydrate 6.7 g 0%
Net carbs 2.9g
Aminoacids
Nutrient Amount DV
Alanine 0.035 g 0%
Arginine 0.053 g 0%
Aspartic acid 0.208 g 0%
Cysteine 0.014 g 0%
Glutamic acid 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%
Methionine 0.012 g 0%
Phenylalanine 0.039 g 0%
Proline 0.027 g 0%
Serine 0.04 g 0%
Threonine 0.037 g 0%
Tryptophan 0.011 g 0%
Tyrosine 0.019 g 0%
Valine 0.033 g 0%
Minerals
Nutrient Amount DV
Calcium 18.44 mg 1%
Copper 0.07 mg 7%
Fluoride 1.74 mcg 0%
Iron 0.55 mg 3%
Magnesium 15.34 mg 4%
Manganese 0.22 mg 10%
Phosphorus 32.75 mg 3%
Potassium 258.59 mg 6%
Selenium 0.54 mcg 1%
Sodium 5.78 mg 0%
Zinc 0.27 mg 2%
Other
Nutrient Amount DV
Water 106.324 g 0%
Ash 0.942 g 0%