African Cabbage Stew Recipe

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Ingredients

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Nutrition

Calories

Total time

Minutes

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Ingredients:

Serving

1 large head cabbage, diced
1/4 cup canola oil
1 onion, diced
2 tsp minced garlic
4 roma (plum) tomatoes, diced
1 cup water
1 (6 oz) can tomato paste
1 (15 oz) can mackerel in tomato sauce
1 pinch red pepper flakes , or to taste
1 pinch seasoned salt , or to taste

Directions:

Place cabbage into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until just tender, about 10 minutes. Drain.
Heat canola oil in a saucepan over medium heat. Cook and stir onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Stir tomatoes into onion mixture, place cover on saucepan, and cook until tomatoes are soft, 10 to 15 minutes.
Mix water and tomato paste in a small bowl until smooth; pour into the saucepan. Stir the mixture, replace the cover, and cook another 5 minutes. Add mackerel in tomato sauce; season with red pepper flakes and seasoned salt. Stir drained cabbage into the mixture. Cover saucepan and simmer mixture until mackerel is hot, 10 to 15 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	71.34 Kcal (299 kJ)
Calories from fat	41.55 Kcal
		% Daily Value*
Total Fat	4.62g	7%
Cholesterol	0.73mg	0%
Sodium	34.22mg	1%
Potassium	216.87mg	5%
Total Carbs	6.84g	2%
Sugars	3.57g	14%
Dietary Fiber	2.76g	11%
Protein	1.51g	3%
Vitamin C	32.2mg	54%
Iron	0.1mg	1%
Calcium	44.5mg	4%

Amount Per 100 g
Calories	52.83 Kcal (221 kJ)
Calories from fat	30.78 Kcal
		% Daily Value*
Total Fat	3.42g	7%
Cholesterol	0.54mg	0%
Sodium	25.35mg	1%
Potassium	160.61mg	5%
Total Carbs	5.07g	2%
Sugars	2.64g	14%
Dietary Fiber	2.05g	11%
Protein	1.12g	3%
Vitamin C	23.9mg	54%
Iron	0.1mg	1%
Calcium	33mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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