Photo: K8
Estimated Nutrition (whole recipe, rough)
191
Calories
2g
Protein
14g
Fat
16g
Carbs
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Bean | 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
- 2 cups / 350 g black-eyed beans, soaked and cooked
- 1 tablespoon oil
- 1 onion, chopped finely
- 1 tablespoon tomato paste
- 1 can tomatoes, chopped
- 2 cups / 470 ml stock
- salt
- pepper
Directions
1
To begin, heat the oil in a pan and soften the onion in it.
2
While that is cooking, partially mash the black-eyed beans using a fork or potato masher.
3
Now add the tomato paste, tomatoes, stock, beans and seasoning to the onion, stirring well.
4
Let the soup simmer for 30 minutes before serving.
5
Serves 4 - 6.
6
Category:Zambian Recipes
7
Category:Zambian Soups
Recipe sourced from
fandom