Ethiopian Yataklete kilkil

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 45 minutes

材料

2 large potatoes, (peeled and chopped)

8 ounces green beans, (thawed and defrost)

1 cup carrots, (thawed and defrost)

¼ cup or more canola oil

½ medium onion, (sliced)

2 teaspoons minced or granulated garlic

½ jalapenos pepper, (deseeded and diced)

1 teaspoon grated ginger

1 teaspoon ground coriander spice

1 teaspoon smoked paprika

½ teaspoon curry powder or turmeric spice

½ teaspoon white or black pepper

½ teaspoon chili pepper (optional)

1 8-ounce canned diced tomatoes

1 teaspoon salt, (plus more adjust to suit taste buds)

手順

Add potatoes in a large saucepan, salt, and add water just enough to cover potatoes. Boil until tender - about 10 minutes or more. Remove and drain water.

In a large saucepan or Dutch oven, heat oil over medium heat. Add onions, give it a minute or two then stir in all the spices; garlic, Jalapenos peppers, ginger, coriander, smoked paprika, curry, white pepper, and chili pepper. Simmer for about 5 minutes, stirring occasionally to prevent burns. Then add tomatoes and bring to a boil and simmer for another 5 minutes.

Then add potatoes, green beans, and carrots. Season with salt.

Continue to simmer for about 10 minutes; stirring frequently to allow the flavors to blend. If needed, add water to prevent any burns.

Adjust for seasonings. Serve warm.

栄養

• カロリー: 238 kcal
• 脂肪総量: 14 g
• 飽和脂肪: 1 g
• ナトリウム: 710 mg
• 炭水化物総量: 25 g
• 食物繊維: 6 g
• 糖質総量: 5 g
• タンパク質: 4 g