Nutrition
Flavorsome soya chunks dry masala
• Soya chunks with rice
Soya chunks are also sometimes known as meal maker or nutri nuggets. Like TVP (textured vegetable protein), they are made from defatted soy flour, a byproduct after extracting soybean oil.
Hence, they are a great source of plant based protein, where a 50g serving provides more than 25g of protein and only about 170 calories. Their texture closely resembles that of meat, making them the perfect substitute for animal protein.
Preparation:
- Soak soya chunks in hot water for around 10 minutes to rehydrate them. Make sure that sufficient hot water is used to fully cover them as they will expand upon soaking.
- Once your they have softened, drain and rinse with cold water. Using your hands, gentle squeeze out excess moisture.
- Place rehydrated chunks into a bowl and add in chili powder, garam masala and salt. Toss until everything is well incorporated. Set aside.
- Heat up a tablespoon or so of neutral oil in a non-stick pan or cast-iron skillet. Once pan is heated, add in onion and saute for 3-4 minutes until translucent. Next, add in garlic and saute for another minute.
- Now, add in tomato puree, water, garam masala, chili powder and coriander powder. Bring mixture to a boil, then lower heat to a gentle simmer. Let it simmer, covered for about 10 minutes.
- Lastly, toss in rehydrated chunks into the pan and stir to combine. Let it cook for several minutes, or until mixture appears dry. Your soya chunks masala is ready to be served!
- Rice – This soya chunks masala is best paired with rice. You can simply do some basic steamed brown or white rice.
Source: https://www.myplantifulcooking.com/
Nutrition
Dawadawa Spaghetti Jollof
• 1 litre of oil
• 200 grams of spaghetti (pasta)
• 10 large tomatoes
-Three tablespoonful of tin tomatoes
• 5 tablespoonful of grinded pepper
• 4 large onions
• 4 tablespoonful of powdered fish (amani)
• 4 tablespoonful of powdered pepper
• 2 cloves of garlic
2 cloves of ginger
• Salt to taste
Preparation
Grind or blend garlic, ginger and onion together
• Pound or crush dawadawa
• Break spaghetti into desirable pieces
• Heat oil
• Add chopped onions and leave it to turn to golden brown. (Add tomatoes and powdered dawadawa)
• Allow to cook and add enough water to boil
• Add broken spaghetti
• Stir to prevent sticking together
• Cover and allow to cook
• Stir occasionally with wooden spoon until soft and all liquid is
Soaked up
• Serve hot
Nutrition
Palm nut soup
Palm nut soup is a Ghanaian dish that can be served with so many foods. It has a rich base of palm nuts combined with tomatoes and various vegetables that makes it very nutritious.
Preparation
Ingredients
– 1 kilogramme of palm nut
– Half kilogramme of beef
-One kilogramme of goat meat
-Three large salmon
-One full tuna
– A handful of turkey berries
-Two large onions
-4 large tomatoes
-3 large garden eggs
– One tin of mackerel
-Ten large peppers
– One large ginger
-2 cloves of garlic
– Four fingers of okro
– Salt to taste
Instructions
-Wash, cook palm nut, turkey berries, and pepper and add salt to it.
-Grind palm nut, turkey berries and pepper with mortar and pestle or mini food processor.
-Wash goat meat, beef, Tuna, salt and put on fire.
– Blend onion, garlic, ginger and tomatoes and pour on the goat meat.
– Add smoked tuna and salmon and okro to the soup.
-Use a spoon or ladle to skim off the surface oil.
-Garnish the soup with the okro or garden eggs as desired.
-Serve with fufu, banku or Omo tuo.
