west-african

Fonio Jollof with Sardines and Roasted Peppers

Name: Fonio Jollof with Sardines and Roasted Peppers
Yield: 1 serving
Cuisine: west-african
Ingredients: 101 g fonio, dry; 159 g canned sardines in water, drained; 203 g red bell pepper, chopped; 116 g red onion, chopped; 36 g tomato paste; 14 g vegetable oil; 3 g chili powder; 3 g salt

This roasted dish pairs fonio, dry with red bell pepper, chopped, red onion, chopped and tomato paste. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch

Easy

Balanced High satiety Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

15 g Protein

109 g Carbohydrates

16 g Fat

15 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

101g fonio, dry 374 kcal
159g canned sardines in water, drained 0 kcal
203g red bell pepper, chopped 63 kcal
116g red onion, chopped 46 kcal
36g tomato paste 30 kcal
14g vegetable oil 124 kcal
3g chili powder 9 kcal
3g salt 0 kcal

Cooking instructions

foniocanned sardines in water
Rinse fonio in a fine sieve until water runs clearer; drain well. Preheat oven to 450 F (230 C).
red bell pepperred onionvegetable oil
Toss bell pepper and half the onion with 1 tsp (5 g) vegetable oil and roast 12 minutes until softened and lightly charred.
red oniontomato pastevegetable oilchili powder
In a small pot, heat remaining oil over medium heat. Add remaining onion and cook 2 minutes. Stir in tomato paste and chili powder; cook 1 minute.
foniocanned sardines in watersalt
Add fonio and 1 cup (240 ml) water, plus salt. Cover and simmer on low 3 to 4 minutes until tender; fluff with a fork.
canned sardines in waterred bell pepper
Fold in roasted pepper and drained sardines. Cook 1 minute to warm through and serve.