Recipes · Jordanian · Main Courses
Galayet Bandora (Sautéed Tomato Stew)
One serving has 257 kcal and 5 g protein, and at least a fifth of a woman's daily need of copper (50%), vitamin C (49%), pyridoxine (37%), vitamin E (36%), manganese (33%) and vitamin K (26%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (282 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 220 g Tomatoes, canned, crushed
- 30 g Onions, raw
- 8 g Garlic, raw
- 5 g Chili peppers, green, raw
- 18 g Olive oil
- 1 g Salt
- 0.3 g Cumin
Method
- Heat the oil in a pan and sauté the chopped onion and garlic for 4-5 minutes until softened.
- Add the chopped chili and cook for 1 minute more.
- Stir in the crushed tomatoes, cumin and salt, and bring to a simmer.
- Cook uncovered over medium-low heat for 20 minutes, stirring occasionally, until thickened and richly flavored.
- Serve hot, scooped up with fresh flatbread, as a simple vegan breakfast or light main.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 257 kcal | 12% |
| Carbohydrates | 22.1 g | |
| Water | 233 mL | |
| Fiber | 5 g | 17% |
| Protein | 4.6 g | 10% |
| Tryptophan | 0.04 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.16 g | |
| Lysine | 0.16 g | |
| Methionine | 0.04 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.11 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.12 g | |
| Histidine | 0.07 g | |
| Fat | 18.8 g | |
| Monounsaturated | 13.3 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 100 mg | 10% |
| Copper | 0.45 mg | 50% |
| Iron | 3.4 mg | 19% |
| Magnesium | 51.4 mg | 17% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 95.1 mg | 14% |
| Potassium | 743 mg | 16% |
| Selenium | 2.6 µg | 5% |
| Sodium | 801 mg | |
| Zinc | 0.77 mg | 10% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.7 mg | 14% |
| Pyridoxine (vitamin B6) | 0.48 mg | 37% |
| Folate (vitamin B9) | 35.7 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 32.8 mg | 8% |
| Vitamin A | 27.3 µg | 4% |
| Vitamin C | 37.1 mg | 49% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.4 mg | 36% |
| Vitamin K | 23.5 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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