Recipes · South African · Side Dishes
Chakalaka (Spicy Vegetable Relish)
One serving has 274 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin C (115%), vitamin A (88%), manganese (47%), copper (42%), vitamin K (41%) and fiber (34%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (320 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 80 g Kidney beans, red, canned
- 60 g Carrots, raw
- 50 g Bell pepper, red, raw
- 60 g Tomatoes, raw
- 10 g Tomato paste
- 40 g Onions, raw
- 4 g Garlic, raw
- 2 g Curry powder
- 3 g Chili peppers, red, raw
- 10 g Vegetable oil
- 0.5 g Salt
Method
- Heat the oil in a pan and cook the onion and garlic for 3-4 minutes until softened.
- Add the grated carrot and bell pepper and cook for 5 minutes.
- Stir in the curry powder and chili and cook for 1 minute until fragrant.
- Add the tomatoes, tomato paste and kidney beans, and simmer for 10-12 minutes until the vegetables are tender but still have some bite.
- Season with the salt and serve warm or at room temperature as a spicy relish, often alongside pap or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 274 kcal | 13% |
| Carbohydrates | 36.6 g | |
| Water | 258 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 9.4 g | 20% |
| Tryptophan | 0.11 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.69 g | |
| Lysine | 0.6 g | |
| Methionine | 0.11 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.48 g | |
| Histidine | 0.24 g | |
| Fat | 11.7 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 6.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 106 mg | 11% |
| Copper | 0.38 mg | 42% |
| Iron | 2.6 mg | 15% |
| Magnesium | 58.8 mg | 19% |
| Manganese | 0.84 mg | 47% |
| Phosphorus | 180 mg | 26% |
| Potassium | 870 mg | 19% |
| Selenium | 3.5 µg | 6% |
| Sodium | 434 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.3 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.49 mg | 10% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 76.5 µg | 19% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 20.9 mg | 5% |
| Vitamin A | 614 µg | 88% |
| Vitamin C | 86.5 mg | 115% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 37.3 µg | 41% |
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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