Recipes · Ugandan · Main Courses
Kikomando (Chapati and Beans)
One serving has 497 kcal and 17 g protein, and at least a fifth of a woman's daily need of folate (74%), thiamin (65%), manganese (53%), copper (51%), phosphorus (39%) and vitamin K (37%). Ready in 570 minutes.
- Preparation: 480 min
- Cooking: 90 min
- Makes: 1 serving (316 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 50 g Flour, all-purpose
- 15 g Vegetable oil
- 50 g Kidney beans, red, dried
- 30 g Tomatoes, raw
- 20 g Onions, raw
- 0.5 g Salt
- 150 g Water
Method
- Soak the kidney beans overnight, then drain, boil hard for 10 minutes, and simmer for about 1-1.5 hours until completely soft; season with half the salt.
- Meanwhile, mix the flour with a little of the oil, the water and remaining salt into a smooth dough; rest for 10 minutes, then roll thin and fry in a dry pan with a little oil for 1-2 minutes per side until lightly browned.
- In a small pan, soften the onion and tomato in the remaining oil for 4-5 minutes to make a light sauce, then stir in the cooked beans.
- Chop the fried chapati into small strips or pieces.
- Mix the chopped chapati through the beans until well combined and heated through.
- Serve hot, straight from the pan, as a quick, filling street food meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 497 kcal | 23% |
| Carbohydrates | 71.8 g | |
| Water | 208 mL | |
| Fiber | 9.7 g | 33% |
| Protein | 16.9 g | 35% |
| Tryptophan | 0.2 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.3 g | |
| Lysine | 0.9 g | |
| Methionine | 0.26 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.88 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.81 g | |
| Histidine | 0.44 g | |
| Fat | 16.1 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 61.2 mg | 6% |
| Copper | 0.46 mg | 51% |
| Iron | 5.8 mg | 32% |
| Magnesium | 86.8 mg | 28% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 270 mg | 39% |
| Potassium | 833 mg | 18% |
| Selenium | 18.6 µg | 34% |
| Sodium | 209 mg | |
| Zinc | 1.9 mg | 23% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.66 mg | 13% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 297 µg | 74% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 36.2 mg | 9% |
| Vitamin A | 12.6 µg | 2% |
| Vitamin C | 7.8 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 33 µg | 37% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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