4 Serves
81 Mins
Prepare the pounded yam by boiling the yam in a large pot until tender, then pounding it until smooth and elastic.
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KyrgyzVitamin E
1 mg / 15 mgVitamin K
9 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
0 µg / 2.4 µgFolate
42 µg / 400 µgCalcium
59 mg / 1,300 mgIron
1 mg / 18 mgMagnesium
38 mg / 420 mgPhosphorus
134 mg / 1,250 mgPotassium
706 mg / 4,700 mgSodium
1243 mg / 2,300 mgZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
5 µg / 55 µgFiber
4 g / 28 gSugar
5 g / 50 gSaturated Fat
4 g / 20 gCholesterol
8 mg / 300 mgCaffeine
0 mgNet Carbs
28 gAlcohol
0 g
Heat the palm oil in a large pot over medium heat and sauté the chopped onions and minced garlic until fragrant.
Stir in the ground Egusi seeds and a small amount of vegetable stock to form a paste, cooking for a few minutes to toast the seeds.
Add the remaining vegetable stock and assorted vegetables, then simmer the soup until the greens are tender and the flavors have melded.
Season the soup with salt and black pepper to taste, then serve hot alongside the prepared pounded yam.
13
g76
g32
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Nepali