15 Ingredients
  • 1 tbsp olive or vegetable oil
  • 2 large onions, sliced
  • 2 x 400g/14oz cans plum tomatoes
  • 4 fresh tomatoes, chopped
  • 1 red pepper, diced
  • 4 tbsp tomato purée
  • ¼ tsp cayenne pepper or chilli powder
  • 1 tsp curry powder
  • 1 bay leaf
  • Sprig fresh thyme
  • 1 stock cube
  • 225g/8oz long-grain or basmati rice
  • Salt and freshly ground black pepper
  • 2 plantains, cut into slices and deep fried
  • Green leaf salad
Nutrition
502
25% daily value
4 servings
                                       
                                            high-​fiber, low-​fat, dairy-​free, gluten-​free
     

Fat

10% 7

Saturated

5% 1

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 1

Carbs

34% 103

Carbs (net)

- 93

Fiber

40% 10

Sugars

- 29

Sugars, added

- 0

Protein

26% 13

Cholesterol

1% 4

Sodium

68% 1640

Calcium

10% 99

Magnesium

28% 118

Potassium

37% 1728

Iron

30% 5

Zinc

17% 2

Phosphorus

36% 253

Vitamin A

31% 280

Vitamin C

123% 111

Thiamin (B1)

50% 1

Riboflavin (B2)

25% 0

Niacin (B3)

47% 8

Vitamin B6

70% 1

Folate equivalent (total)

81% 325

Folate (food)

- 111

Folic acid

- 125

Vitamin B12

- 0

Vitamin D

- 0

Vitamin E

26% 4

Vitamin K

110% 132
Comments
 
×