Ekitobero:a Ugandan stew with mixed vegetables in tomato sauce, highlighting East African flavors,paired with rice or ugali you can cook it in 1 hrs and 30 min.

This hearty dish reflects Uganda's agricultural abundance and cultural diversity, making it a beloved choice for both everyday meals and special occasions.

Ingredients:

- Assorted vegetables (such as carrots, potatoes, green beans, peas, and bell peppers), chopped

- Tomato sauce

- Onion, chopped

- Garlic, minced

- Vegetable oil

- Salt and pepper to taste

- Water

Method:

1. Heat vegetable oil in a large skillet or pot over medium heat.

2. Add chopped onions and minced garlic, sauté until fragrant and translucent.

3. Add assorted chopped vegetables to the skillet, stir well to combine.

4. Pour in tomato sauce and water, enough to cover the vegetables.

5. Season with salt and pepper to taste, then bring the mixture to a simmer.

6. Reduce the heat to low, cover, and let the vegetables cook until tender, stirring occasionally.

7. Once the vegetables are cooked through and the sauce has thickened, remove from heat.

8. Serve the ekitobero hot with rice or ugali. Enjoy!

Nutrition Value:

1. Assorted vegetables (such as carrots, potatoes, green beans, peas, and bell peppers), chopped

  - Calories: Approximately 50 calories per cup

  - Carbohydrates: About 10 grams per cup

  - Protein: Roughly 2 grams per cup

  - Fat: Negligible (less than 1 gram) per cup

  - Sodium: Varies depending on preparation, typically less than 10 milligrams per cup

  - Cholesterol: None

  - Vitamins: Rich in vitamins A, C, and K, as well as various B vitamins

  - Minerals: Contains potassium, magnesium, and iron

  - Nutritional benefit: Provides essential vitamins, minerals, and dietary fiber, supporting overall health and digestion.

2. Tomato sauce

  - Calories: Around 50 calories per half-cup serving

  - Carbohydrates: Approximately 10 grams per half-cup

  - Protein: About 2 grams per half-cup

  - Fat: Less than 1 gram per half-cup

  - Sodium: Typically 300-400 milligrams per half-cup

  - Cholesterol: None

  - Vitamins: High in vitamins A and C

  - Minerals: Contains potassium and magnesium

  - Nutritional benefit: Contains lycopene, a powerful antioxidant linked to various health benefits, including heart health and cancer prevention.

3. Onion, chopped

  - Calories: Around 40 calories per half-cup serving

  - Carbohydrates: Approximately 10 grams per half-cup

  - Protein: About 1 gram per half-cup

  - Fat: Negligible (less than 1 gram) per half-cup

  - Sodium: Minimal, typically less than 5 milligrams per half-cup

  - Cholesterol: None

  - Vitamins: Good source of vitamin C and various B vitamins

  - Minerals: Contains potassium and phosphorus

  - Nutritional benefit: Provides antioxidants and sulfur compounds that may have anti-inflammatory and anti-bacterial properties.

4. Garlic, minced

  - Calories: About 5 calories per teaspoon

  - Carbohydrates: Less than 1 gram per teaspoon

  - Protein: Negligible (less than 1 gram) per teaspoon

  - Fat: Negligible (less than 1 gram) per teaspoon

  - Sodium: Minimal, typically less than 1 milligram per teaspoon

  - Cholesterol: None

  - Vitamins: High in vitamin C, as well as B vitamins like vitamin B6

  - Minerals: Contains small amounts of calcium, potassium, and manganese

  - Nutritional benefit: Known for its immune-boosting properties and potential to reduce blood pressure and cholesterol levels.

5. Vegetable oil

  - Calories: Around 120 calories per tablespoon

  - Carbohydrates: None

  - Protein: None

  - Fat: Approximately 14 grams per tablespoon

  - Sodium: None

  - Cholesterol: None

  - Vitamins: Contains vitamin E

  - Minerals: None

  - Nutritional benefit: Provides essential fatty acids and vitamin E, supporting heart health and skin health.

6. Salt and pepper to taste

  - Calories: Negligible

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: Varies depending on usage, typically minimal

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Contains sodium and trace amounts of other minerals depending on the type of salt used

  - Nutritional benefit: Adds flavor to dishes; however, excessive sodium intake should be avoided due to its association with high blood pressure and other health issues.

7. Water

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: None

  - Cholesterol: None

  - Vitamins: None

  - Minerals: None

  - Nutritional benefit: Essential for hydration and various bodily functions, including digestion, nutrient absorption, and temperature regulation.