Bassi-Salté (Senegalese Couscous with Meat and Vegetables)
Estimated Nutrition (whole recipe, rough)
Counts 10 of 14 ingredients — the other 4 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 |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Millet | not in our table | 0 |
| Meat | 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
- Water
- 500 g instant millet couscous
- 150 ml vegetable oil
- 500 g meat , cut into sizeable pieces
- 250 g diced tomato
- 3 onions , chopped
- 100 g tomato paste
- Salt
- 150 g cassava root, peeled and diced
- 3 carrots , peeled and diced
- 1 tbsp minced green chile pepper
- 3 garlic cloves, minced
- 1 tbsp black pepper
- 100 g dry kidney beans
- 50 g raisins
Directions
Bring 500 ml water to a boil , then pour it over the couscous in a bowl. Cover and let rest.
Heat the oil in a pan. Add the meat, and fry until golden brown.
Add the tomato, onions, salt, and tomato paste. Stir well.
Add 1 liter of water to the pot, and bring to a boil.
Add the cassava, carrots, chile pepper, and garlic. Season with black pepper. Cook over low heat, aiming to make a sauce with a consistent thickness.
Briskly boil the kidney beans until soft, then drain them.
Stir the raisins into the sauce. Season to taste with salt.
Fluff the couscous. Serve the couscous, beans, and sauce together.