Ugandan Choroko Sauce Recipe

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Ugandan Choroko Sauce
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Ingredients:

Directions:

  1. Cover the beans with water and soak overnight. The next day drain and rinse the beans. Cover with water in a pot and allow to simmer until tender(about 90minutes). Add more water if needed.
  2. Drain the beans and mash with a fork.
  3. Meanwhile fry the onions and garlic in the oil for a few minutes. Add the tomatoes and fry for 5 minutes. Add this fried mixture to the beans, fold to mix in and season with salt and black pepper. Place in a pan with the 120ml water and bring to a gentle simmer. Cook for about 15 minutes then serve over rice or with Mandazi.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 172.68 Kcal (723 kJ)
Calories from fat 34.11 Kcal
% Daily Value*
Total Fat 3.79g 6%
Sodium 7.7mg 0%
Potassium 537.08mg 11%
Total Carbs 26.42g 9%
Sugars 3.85g 15%
Dietary Fiber 6.56g 26%
Protein 9.43g 19%
Vitamin C 5.8mg 10%
Iron 2.7mg 15%
Calcium 59.6mg 6%
Amount Per 100 g
Calories 188.67 Kcal (790 kJ)
Calories from fat 37.27 Kcal
% Daily Value*
Total Fat 4.14g 6%
Sodium 8.41mg 0%
Potassium 586.81mg 11%
Total Carbs 28.87g 9%
Sugars 4.21g 15%
Dietary Fiber 7.17g 26%
Protein 10.3g 19%
Vitamin C 6.3mg 10%
Iron 2.9mg 15%
Calcium 65.1mg 6%

* 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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Recipe Tags

Weightwatchers Points

  • 3
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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