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SEAFOOD ABULA
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Beans With Smoked Fish Sauce And Tamarind Pap (Kunun Tsamiya)
86 min
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SEAFOOD ABULA
SEAFOOD ABULA
106 min
Intermediate
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29 15.3g / 29%
34 40.7g / 34%
37 43.1g / 37%

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 is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

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.

Nutritional Tips

  • Enjoy!

  • Veggies & Herbs

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  • Don't add more oil or salt

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African - style Main course

SEAFOOD ABULA

(0)
106 Min
Intermediate
.

Nutrition Value

Carbohydrates
40,75 g
Energy
465,68 kcal
Total fat
15,31 g
Fiber
13,47 g
Protein
43,12 g
Saturated Fats
6,38 g
Sodium
1110,22 mg
Information per serving

Ingredients

6

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
1  bunch
Jute, potherb, raw
1  tsp
Gums, seed gums (includes locust bean, guar)
100  g
Beverages, water, tap, drinking
4  g
MAGGI Cube 21 (100x4g) EHP Fort NG SP
1  cup
Beans, small white, mature seeds, raw
2  large
Onions, raw
5  tbsp
Oil, palm
16  g
MAGGI Star Seasoning (100x4g)
1  tbsp
Crustaceans, crayfish, mixed species, wild, raw
1  kilogram
Prawns
5  large
Tomatoes, red, ripe, raw, year round average
3  large
Poivron rouge
3  pieces
Peppers, hot chili, red, raw
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Instruction

106 Minutes

  • Step1

    10 Min
    Wash the ewedu leaves thoroughly and blend with little water.

  • Step2

    7 Min
    In a pot, add the blended ewedu , iru and MAGGI Chicken. Stir for a few minutes.

  • Step3

    20 Min
    Cook the peeled brown beans in a pot till very soft.

  • Step4

    10 Min
    Blend the cooked beans and one onion until smooth

  • Step5

    10 Min
    In a pot, add the blended beans, crayfish and palm oil whilst stiring continuously to prevent lumps.

  • Step6

    15 Min
    While cooking, add water needed to achieve a smooth, soup-like consistency.

  • Step7

    2 Min
    Add MAGGI Star seasoning to taste.

  • Step8

    7 Min
    Blend the tomatoes, peppers and onions till smooth.

  • Step9

    15 Min
    Add the seafood to the stew whilst stirring well and allow to simmer

  • Step10

    10 Min
    Serve the ewedu, gbegiri and omi obe together with amala
SEAFOOD ABULA

Step1 of 10

Wash the ewedu leaves thoroughly and blend with little water.

SEAFOOD ABULA

Step2 of 10

In a pot, add the blended ewedu , iru and MAGGI Chicken. Stir for a few minutes.

SEAFOOD ABULA

Step3 of 10

Cook the peeled brown beans in a pot till very soft.

SEAFOOD ABULA

Step4 of 10

Blend the cooked beans and one onion until smooth

SEAFOOD ABULA

Step5 of 10

In a pot, add the blended beans, crayfish and palm oil whilst stiring continuously to prevent lumps.

SEAFOOD ABULA

Step6 of 10

While cooking, add water needed to achieve a smooth, soup-like consistency.

SEAFOOD ABULA

Step7 of 10

Add MAGGI Star seasoning to taste.

SEAFOOD ABULA

Step8 of 10

Blend the tomatoes, peppers and onions till smooth.

SEAFOOD ABULA

Step9 of 10

Add the seafood to the stew whilst stirring well and allow to simmer

SEAFOOD ABULA

Step10 of 10

Serve the ewedu, gbegiri and omi obe together with amala

Recipe PDF

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