Photo: Giorgio Trovato
Estimated Nutrition (whole recipe, rough)
707
Calories
20g
Protein
38g
Fat
84g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Milk | 1 cup (244ml) whole | 149 |
| Banana | 1 medium (118g) | 105 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Bell Pepper | 1 medium (119g) | 31 |
| Spinach | 1 cup raw (30g) | 7 |
| Salt | 1 tsp (6g) | 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
- 6 bananas, green
- 4 cobs of corn
- 2 cups milk, you can use coconut milk if it's handy
- 1 large bunch greens (Anything you have available, from collards to spinach or cabbage)
- 2 cups green beans, cut into 1 inch pieces
- salt
Directions
1
Shuck the corn and cook in salted water together with the beans for approximately 20 minutes until almost cooked.
2
Peel and wash the green bananas.
3
Mash them smoothly, and add them to the corn and beans.
4
Cook for approximately 10 minutes.
5
Wash the green-leafed vegetables and cut into pieces.
6
Add to the boiling mixture and cook for 10 minutes, until done.
7
Add the milk, mix well and re-heat without bringing to the boil.
8
Season to taste and serve either hot or col
9
Category:Tanzanian Recipes
10
Category:Tanzanian Salads
Recipe sourced from
fandom