Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Water | not in our table | 0 |
| Cassava | 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
- 25 g (1 oz margarine or palm oil 1 medium sized onion
- chopped 2 fresh tomatoes
- peeled and chopped 175 g (6 oz) carrots
- chopped 175 g (6 oz) mushrooms
- chopped 175 g (6 oz) green peppers
- chopped 300 ml (1/2 pt) vegetable stock or water hot pepper
- 100 g (4 oz) gari (gari is a coarse-grained roasted, grated fermented flour, made from cassava and used as a staple food in a similar way to ground rice)
Directions
1 Cook the onion and tomatoes in the margarine or palm oil, stirring until pulpy, in a non-stick saucepan.
2 Add carrots and fry for a few minutes. Stir in the palm oil, then add the mushrooms, green peppers, stock and hot pepper.
3 Cover and simmer for 10 minutes. Mix the gari into the sauce in handfuls, stirring constantly until all the liquid is absorbed.
4 Serve hot with a vegetable stew or fish stew.
Category:Ghanan Recipes
Category:Ghanan Vegetarian