Chakalaka (South African Vegetable Stir-Fry)

1. Fry the onion and pepper together with oil in a large skillet until the onion is clear.

2. Add the grated carrots, tomatoes, water, and all the seasonings to your liking and cook for about 15-20 minutes.

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Nutrient	Quantity
Total fats	1.8928 g
Protein	8.9425 g
Carbohydrates	64.0494 g
Energy	281.064 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0424 g
Water	863.9409 g
Aspartic acid	1.1918 g
Calcium, Ca	188.025 mg
Lutein + zeaxanthin	943.92 g
Fiber, total dietary	16.1016 g
Fatty acids, total saturated 22:0	0.0015 g
Fatty acids, total trans-polyenoic 13:0	0.0007 g
Carotene, beta	17226.66 g
Niacin	4.6868 mg
Vitamin A, RAE	1723.071 g
Arginine	0.6004 g
Riboflavin	0.2907 mg
Tocopherol, beta	0.0617 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.014 g
Fatty acids, total saturated 20:1	0.0004 g
Glutamic acid	3.1545 g
Sodium, Na	236.514 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0096 g
Total lipid (fat)	1.8928 g
Manganese, Mn	1.154 mg
Fructose	10.4346 g
Proline	0.2276 g
Fatty acids, total saturated 16:0	0.2937 g
Sucrose	9.8572 g
Choline, total	62.7525 mg
Sugars, total	32.565 g
Serine	0.2702 g
Fatty acids, total saturated 10:0	0.0004 g
Fatty acids, total saturated 18:0	0.0571 g
Vitamin B-6	1.0002 mg
Selenium, Se	2.3838 g
Ash	5.1355 g
Fatty acids, total saturated 18:1 undifferentiated	0.2597 g
Pantothenic acid	1.2579 mg
Phenylalanine	0.3037 g
Copper, Cu	0.4598 mg
Betaine	1.5039 mg
Thiamin	0.4159 mg
Methionine	0.0688 g
Iron, Fe	2.7054 mg
Carbohydrate, by difference	64.0494 g
Phosphorus, P	256.41 mg
Folate, total	153.576 g
Tocopherol, gamma	0.5349 mg
Lycopene	9496.767 g
Alanine	0.3879 g
Valine	0.2766 g
Fatty acids, total saturated 18:2 undifferentiated	0.7504 g
Glycine	0.2548 g
Carotene, alpha	6792.03 g
Glucose (dextrose)	12.251 g
Fatty acids, total saturated 14:0	0.0183 g
Zinc, Zn	1.7436 mg
Isoleucine	0.264 g
Fatty acids, total saturated 12:0	0.0022 g
Fatty acids, total polyunsaturated	0.7927 g
Tocotrienol, gamma	0.077 mg
Leucine	0.3784 g
Tocotrienol, alpha	0.2709 mg
Vitamin A, IU	34452.9 IU
Folate, DFE	153.576 g
Tryptophan	0.0922 g
Vitamin C, total ascorbic acid	85.7889 mg
Phytosterols	77.571 mg
Fatty acids, total polyunsaturated 18:1 c	0.0841 g
Fatty acids, total saturated 20:0	0.0015 g
Fatty acids, total saturated 6:0	0.0004 g
Starch	2.6169 g
Tyrosine	0.1817 g
Vitamin K (phylloquinone)	57.4809 g
Fatty acids, total saturated	0.3761 g
Histidine	0.176 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0004 g
Fatty acids, total monounsaturated	0.2696 g
Threonine	0.5257 g
Folate, food	153.576 g
Fatty acids, total polyunsaturated 17:0	0.0004 g
Cryptoxanthin, beta	94.23 g
Vitamin E (alpha-tocopherol)	4.2962 mg
Magnesium, Mg	100.758 mg
Lysine	0.4228 g
Potassium, K	1994.58 mg
Cystine	0.2032 g
Fluoride, F	17.973 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Oil	1	0	0	0
Carrot	3	75.03	17.5314	0.4392
Onion	3	132	30.822	0.33
Tomato	3	66.42	14.3541	0.738
Curry powder	0	0	0	0
Water	0.25 cup	0	0	0
Green Chili	0	0	0	0
Pepper	0	0	0	0
chili powder	1 teaspoon	7.614	1.3419	0.3856
green bell pepper	2	0	0	0
vegetable bouillon cube	1 vegetable	0	0	0