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Ingredients
US|METRIC
8 SERVINGS
- 3 Tbsp. light olive oil (or vegetable oil)
- 1 white onion (or red, finely chopped)
- 6 garlic cloves (crushed)
- 2 green chillies (deseeded and chopped)
- 2 Tbsp. milk (medium or hot curry powder)
- 3 peppers (mix of red, green and yellow, finely chopped)
- 6 large carrots (grated)
- 2 Tbsp. tomato purée
- 6 tomatoes (large, or 400g can chopped tomatoes)
- 2 tsp. spice blend (piri-piri)
- 2 thyme sprigs (leaves only, or 2 tsp dried thyme)
- chutney (spiced apple, BBQ sauce, jerk sauce or piri-piri sauce to taste (optional)
- 400 grams baked beans
- coriander (chopped)
- rice (or mealie bread (South African cornbread)
- salad (mixed green)
- meats (grilled)
- ginger (thumb-sized piece , finely grated)
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NutritionView More
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230Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories230Calories from Fat80 |
| % DAILY VALUE |
| Total Fat9g14% |
| Saturated Fat2g10% |
| Trans Fat |
| Cholesterol10mg3% |
| Sodium270mg11% |
| Potassium670mg19% |
| Protein7g |
| Calories from Fat80 |
| % DAILY VALUE |
| Total Carbohydrate33g11% |
| Dietary Fiber6g24% |
| Sugars16g |
| Vitamin A220% |
| Vitamin C80% |
| Calcium8% |
| Iron8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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