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Good Balance

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Miyan Zogale (Moringa soup)

110 min

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What is the energy content breakdown?

Fat 70 26.4g / 70%

Carbohydrates 9 8.5g / 9%

Protein 21 17.2g / 21%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

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African - style Friends Main course

Miyan Zogale (Moringa soup)

Name: Miyan Zogale (Moringa soup)
Prep time: 10 s
Cook time: 98 s
Total time: 110 s
Yield: 6
Cuisine: African - style
Ingredients: 500 grams meat; 1 Medium Dry fish; 2 Large bunch Zogale “Moringa leaves”; 3 Large Fresh Tomato; 3 Mediums Fresh Pepper; 1 Medium Onion; 1 tablespoon Yaji pepper; 1/2 cup Gyada “Groundnut” (Raw Shelled); 1 teaspoon Kaun “potash”; 1 1/2 liter Water; 1 piece Daddawa “Dawadawa”; 2/4 cup Palm Oil; 2 Tablets MAGGI Cube

(0)

110 Min

Nutrition Value

Carbohydrates

8,52 g

Energy

330,57 kcal

Total fat

26,49 g

Fiber

2,76 g

Protein

17,25 g

Saturated Fats

10,36 g

Sodium

337,96 mg

Sugars

4 g

Information per serving

Ingredients

500 g

beef chunks

1 Medium

Dry fish

2 large

Spinach, raw

3 large

Tomatoes

3 Mediums

scotch bonnet, chopped (atarodo)

1 Medium

Onion (sliced)

1 tbsp

Yaji pepper

0.5 cup

Peanuts, all types, dry-roasted, without salt

1 tsp

Grounded Potash

1.5 L

Water

1 piece

Gums, seed gums (includes locust bean, guar)

0.5 cup

Palm Oil

2 Tablets

MAGGI Cube 21 (100x4g) EHP Fort NG SP

Copy

Step1
10 Min

Pick and wash the Zogale leaves, drain off any excess water and place the leaves in a pot with ½ litre of water and Kaun. Boil for about 5-8 minutes and drain off the water and set aside.
Step2
10 Min

Cut up the tomatoes and onion into small pieces but grind the pepper and set aside
Step3
20 Min

Roast the groundnut slightly for about 5 minutes using an empty frying pan without oil. Fry for about 10 minutes while stirring constantly. Allow to cool then peel off the skin and grind in a blender to a smooth paste –set aside
Step4
5 Min

Wash the meat thoroughly, Place in a pot season with a tablespoon of salt and add some slices of onions.
Step5
25 Min

Steam for 10 minutes till the meat gives off it’s juice. Add 2 cups of water, Leave to cook for at least 15 minutes or until it is tender.
Step6
6 Min

Wash and de-bone the fish, add into the stock and cook for 5 minutes before turning off the burner.
Step7
12 Min

In an empty pot, heat up the palm oil for about 2 minutes, add the chopped tomatoes, onions and the ground pepper, stir-fry for 10 minutes.
Step8
2 Min

Add the groundnut paste into the pot.
Step9
15 Min

Rinse the blender cup with a little water and pour into the pot. Add the meat with the stock, ground dawadawa, crushed seasoning and yaji, stir and allow to boil for about 15 minutes.
Step10
3 Min

Add the Zogale leaves and leave to simmer for 3 mins before turning off the burner
Step11
2 Min

Serve your Miyan Zogale can be eaten with any swallow of choice

Step1 of 11

Pick and wash the Zogale leaves, drain off any excess water and place the leaves in a pot with ½ litre of water and Kaun. Boil for about 5-8 minutes and drain off the water and set aside.

Step2 of 11

Cut up the tomatoes and onion into small pieces but grind the pepper and set aside

Step3 of 11

Roast the groundnut slightly for about 5 minutes using an empty frying pan without oil. Fry for about 10 minutes while stirring constantly. Allow to cool then peel off the skin and grind in a blender to a smooth paste –set aside

Step4 of 11

Wash the meat thoroughly, Place in a pot season with a tablespoon of salt and add some slices of onions.

Step5 of 11

Steam for 10 minutes till the meat gives off it’s juice. Add 2 cups of water, Leave to cook for at least 15 minutes or until it is tender.

Step6 of 11

Wash and de-bone the fish, add into the stock and cook for 5 minutes before turning off the burner.

Step7 of 11

In an empty pot, heat up the palm oil for about 2 minutes, add the chopped tomatoes, onions and the ground pepper, stir-fry for 10 minutes.

Step8 of 11

Add the groundnut paste into the pot.

Step9 of 11

Rinse the blender cup with a little water and pour into the pot. Add the meat with the stock, ground dawadawa, crushed seasoning and yaji, stir and allow to boil for about 15 minutes.

Step10 of 11

Add the Zogale leaves and leave to simmer for 3 mins before turning off the burner

Step11 of 11

Serve your Miyan Zogale can be eaten with any swallow of choice

Recipe PDF

With pictures

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Miyan Zogale (Moringa soup)

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Miyan Zogale (Moringa soup)

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