Photo: K8
Estimated Nutrition (whole recipe, rough)
185
Calories
2g
Protein
14g
Fat
15g
Carbs
Counts 4 of 5 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 cups greens (see below for examples), chopped
- 1 small onion, chopped
- 1 Tbs. Oil
- 2 small tomatoes, chopped
- 1 cup water
- salt to taste
Directions
1
Saute onions in oil until tender.
2
Add remaining ingredients, cover and simmer over medium heat for 5 minutes or until greens are tender.
3
Serve with nsima or rice.
4
Category:Malawian Recipes
5
Category:Malawian Vegetarian
Recipe sourced from
fandom