Kelly Family Cookbook: Mtori

African Cooking: Recipes

Introductory Notes
How to Buy, Open and, Prepare a Coconut
TO OPEN THE COCONUT:
TO GRATE COCONUT:
TO MAKE COCONUT MILK:
How to Prepare and Seal Canning Jars
How to Handle Hot Chilies
Soups
Mtori (PLANTAIN AND BEEF SOUP)
Cape Malay Bean Soup
Peanut Soup
Potato Soup with Bacon and Croutons
Green Pea Soup with Mint
Curried Fish Soup
Kaltschale (COLD BUTTERMILK SOUP)
Cucumber and Potato Soup
Cold Avocado and Tomato Soup
Seafood
Boulettes de Poisson (DEEP FRIED FISH BALLS WITH TOMATO SAUCE)
Fish lmojo (FISH AND SHRIMP SALAD)
Pâté Africain (COLD GROUND FISH AND POTATO SALAD)
Avocado Stuffed with Smoked Fish
Calalou aux Fruits de Mer (SPINACH, LAMB AND SEAFOOD STEW)
Pickled Fish
Gesmoorde Vis (SALT COD AND POTATOES WITH TOMATO SAUCE)
Samaki Kavu (SALT COD AND PEANUT CURRY)
Fresh Cod with Coconut Sauce
Peixe à Lumbo (FISH AND SHRIMP STEW)
Crayfish Curry (Lobster Curry)
Camarão GreIhado Piripiri (BROILED MARINATED SHRIMP WITH LEMON BUTTER)
Camarão à Laurentina (SHRIMP IN COCONUT MILK SAUCE)
Meat
Poultry
Rice, Roots and Legumes
Vegetables and Salads
Preserves and Condiments
Breads, Cookies and Pies
Desserts
Mail-Order Sources

Soups

Mtori

PLANTAIN AND BEEF SOUP

To serve 4 to 6

3 pounds beef short ribs, cut into 3-inch lengths
1 quart water
2 teaspoons salt

3 medium-sized ripe plantains (about 1 1/2 pounds), peeled and sliced into rounds 1/4 inch thick
3 medium-sized boiling potatoes (about 1 pound) peeled and quartered, then placed in a bowl of cold water to prevent discoloration
2 medium-sized onions, peeled and coarsely chopped

Combine the short ribs, water and salt in a heavy 3- to 4-quart casserole and bring to a boil over high heat, meanwhile skimming off the foam and scum as they rise to the surface. Reduce the heat to low and simmer partially covered for 1 1/2 hours. Add the plantains, drained potatoes and onions, and continue simmering for about 30 minutes or until the meat is tender and the potatoes can be mashed easily with a fork.

With a slotted spoon or tongs, transfer the short ribs to a plate. Remove the bones, cut away the fat and gristle, and discard them. Cut the meat into 1/2-inch pieces.

Purée the soup through a food mill set over a bowl and return it to the casserole. Stir in the butter and meat and simmer for a few minutes to reheat the soup. Taste for seasoning and serve at once from a heated bowl or individual soup plates. Although called a soup, this is actually a thick stew and in East Africa is served as a main course.

African Cooking: Recipes - Soups

Add_RecipeNutrientData

Total Moisture: 2929.7266
Total Calorie: 3627.95
Total Protein: 286.6436
Total Total_Fat: 148.2381
Total Ash: 39.4368
Total Carbohydrate: 311.2086
Total Fiber: 24.398
Total Sugar: 93.8398
Total Calcium: 0.330676
Total Iron: 0.043627
Total Magnesium: 0.662852
Total Phosphorus: 3.14103
Total Potassium: 9.92322
Total Sodium: 5.852678
Total Zinc: 0.11528562
Total Copper: 0.00235166
Total Manganese: 0.00148943
Total Selenium: 0.000315003
Total Vit_C: 0.151511
Total Thiamin: 0.00199242
Total Riboflaven: 0.00328025
Total Niacin: 0.05906387
Total Panto_Acid: 0.01365419
Total Vit_B6: 0.00830378
Total Folate_Tot: 0.2902
Total Folic_Acid: 0
Total Food_Folate: 0.2902
Total Folate_DFE: 0.2902
Total CholineTot: 1.16609
Total Vit_B12: 0.045152
Total Vit_A: 6.14438
Total Vit_A_RAE: 0.32792
Total Retinol: 0.0272
Total Alpha_Carot: 2.35206
Total Beta_Carot: 2.45629
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.20185
Total Vit_E: 0.0031717
Total Vit_D: 0.00136
Total Vit_D_IU: 0.068
Total Vit_K: 0.036541
Total FA_Sat: 0.06290645
Total FA_Mono: 0.07804602
Total FA_Poly: 0.0064899
Total Cholesterol: 0.9928

Breakdown By Ingredients:

3 pounds beef short ribs, cut into 3-inch lengths

Number of Grams: 1360
Total Moisture: 934.728
Total Calorie: 2380
Protein: 263.568
Total Fat: 145.52
Total Ash: 12.24
Total Carbohydrate: 3.944
Total Fiber: 0
Total Sugar: 0
Total Calcium: 149.6
Total Iron: 34.408
Total Magnesium: 285.6
Total Phosphorus: 2543.2
Total Potassium: 4256.8
Total Sodium: 1101.6
Total Zinc: 112.2
Total Copper: 1.0744
Total Manganese: 0.1904
Total Seleneium: 303.28
Total Vit_C: 0
Total Thiamin: 1.088
Total Riboflavin: 2.72
Total Niacin: 48.5112
Total Panto_Acid: 10.064
Total Vit_B6: 4.2296
Total Folate_Tot: 40.8
Total Folic_Acid: 0
Total Food_Folate: 40.8
Total Folate_DFE: 40.8
Total Choline_Tot: 1006.4
Total Vit_B12: 45.152
Total Vit_A_IU: 81.6
Total Vit_A_RAE: 27.2
Total Retinol: 27.2
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.312
Total Vit_D: 1.36
Total Vit_D_IU: 68
Total Vit_K: 20.4
Total FA_Sat: 61.88
Total FA_Mono: 77.8328
Total FA_Poly: 5.8072
Total Cholesterol: 992.8

1 quart water

Number of Grams: 947.2
Total Moisture: 946.2528
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 0.9472
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 28.416
Total Iron: 0
Total Magnesium: 9.472
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 37.888
Total Zinc: 0.09472
Total Copper: 0.09472
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

2 teaspoons salt

Number of Grams: 12
Total Moisture: 0.024
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 11.976
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.88
Total Iron: 0.0396
Total Magnesium: 0.12
Total Phosphorus: 0
Total Potassium: 0.96
Total Sodium: 4650.96
Total Zinc: 0.012
Total Copper: 0.0036
Total Manganese: 0.012
Total Seleneium: 0.012
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 medium-sized ripe plantains (about 1 1/2 pounds), peeled and sliced into rounds 1/4 inch thick

Number of Grams: 537
Total Moisture: 350.5536
Total Calorie: 655.14
Protein: 6.981
Total Fat: 1.9869
Total Ash: 6.2829
Total Carbohydrate: 171.2493
Total Fiber: 12.351
Total Sugar: 80.55
Total Calcium: 16.11
Total Iron: 3.222
Total Magnesium: 198.69
Total Phosphorus: 182.58
Total Potassium: 2679.63
Total Sodium: 21.48
Total Zinc: 0.7518
Total Copper: 0.43497
Total Manganese: 0
Total Seleneium: 8.055
Total Vit_C: 98.808
Total Thiamin: 0.27924
Total Riboflavin: 0.28998
Total Niacin: 3.68382
Total Panto_Acid: 1.3962
Total Vit_B6: 1.60563
Total Folate_Tot: 118.14
Total Folic_Acid: 0
Total Food_Folate: 118.14
Total Folate_DFE: 118.14
Total Choline_Tot: 69.81
Total Vit_B12: 0
Total Vit_A_IU: 6051.99
Total Vit_A_RAE: 300.72
Total Retinol: 0
Total Alpha_Carot: 2352.06
Total Beta_Carot: 2454.09
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 161.1
Total Vit_E: 0.7518
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.759
Total FA_Sat: 0.76791
Total FA_Mono: 0.17184
Total FA_Poly: 0.37053
Total Cholesterol: 0

3 medium-sized boiling potatoes (about 1 pound) peeled and quartered, then placed in a bowl of cold water to prevent discoloration

Number of Grams: 639
Total Moisture: 502.1262
Total Calorie: 504.81
Protein: 13.6746
Total Fat: 0.5112
Total Ash: 7.2207
Total Carbohydrate: 115.4673
Total Fiber: 8.307
Total Sugar: 3.9618
Total Calcium: 83.07
Total Iron: 5.4954
Total Magnesium: 146.97
Total Phosphorus: 351.45
Total Potassium: 2664.63
Total Sodium: 31.95
Total Zinc: 1.8531
Total Copper: 0.65817
Total Manganese: 1.00323
Total Seleneium: 2.556
Total Vit_C: 36.423
Total Thiamin: 0.52398
Total Riboflavin: 0.21087
Total Niacin: 6.61365
Total Panto_Acid: 1.92339
Total Vit_B6: 2.20455
Total Folate_Tot: 89.46
Total Folic_Acid: 0
Total Food_Folate: 89.46
Total Folate_DFE: 89.46
Total Choline_Tot: 76.68
Total Vit_B12: 0
Total Vit_A_IU: 6.39
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 31.95
Total Vit_E: 0.0639
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 11.502
Total FA_Sat: 0.16614
Total FA_Mono: 0.01278
Total FA_Poly: 0.27477
Total Cholesterol: 0

2 medium-sized onions, peeled and coarsely chopped

Number of Grams: 220
Total Moisture: 196.042
Total Calorie: 88
Protein: 2.42
Total Fat: 0.22
Total Ash: 0.77
Total Carbohydrate: 20.548
Total Fiber: 3.74
Total Sugar: 9.328
Total Calcium: 50.6
Total Iron: 0.462
Total Magnesium: 22
Total Phosphorus: 63.8
Total Potassium: 321.2
Total Sodium: 8.8
Total Zinc: 0.374
Total Copper: 0.0858
Total Manganese: 0.2838
Total Seleneium: 1.1
Total Vit_C: 16.28
Total Thiamin: 0.1012
Total Riboflavin: 0.0594
Total Niacin: 0.2552
Total Panto_Acid: 0.2706
Total Vit_B6: 0.264
Total Folate_Tot: 41.8
Total Folic_Acid: 0
Total Food_Folate: 41.8
Total Folate_DFE: 41.8
Total Choline_Tot: 13.2
Total Vit_B12: 0
Total Vit_A_IU: 4.4
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.2
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 8.8
Total Vit_E: 0.044
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.88
Total FA_Sat: 0.0924
Total FA_Mono: 0.0286
Total FA_Poly: 0.0374
Total Cholesterol: 0

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