Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cloves | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 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
- 2 cups chopped onion
- 2 tsp minced garlic
- 1 tsp grated fresh peeled ginger
- 1 tsp salt
- 1/4 tsp cayenne pepper
- 1 tbsp homemade garam masala, which we happened to have on hand, OR
- 1/2 tsp ground black pepper
- 1 tsp ground coriander seeds
- 1 tsp ground cumin seeds
- 1/4 tsp ground cardamom
- 1/8 tsp ground cloves
- 1/4 tsp cinnamon
- 1 tsp turmeric (I don't like it and didn't use it, but Moosewood does)
- 2 tomatoes, chopped
- 1 sweet potato, diced
- 3 1/2 cups water
- 3 cups fresh green peas (took me 45 minutes to shell them!)
Directions
Braise/deglaze onions and garlic in a pot for 5-10 minutes.
Mix in the ginger, salt, and all spices and cook for a few minutes, stirring often.
Add tomatoes and sweet potato, stir. Add 1 1/2 cups of water, stir.
Bring soup to a boil, reduce heat, cover, and simmer for 5 minutes.
Add 2 cups of the peas and simmer, covered, for 10 minutes.
Remove from heat and add remaining 2 cups of water.
Puree in batches in a blender until smooth. return to the pot, add the last cup of peas, and cook on medium heat for 3-5 minutes.
Category:Ugandan Recipes
Category:Ugandan Soups