Ponkie

1. Soak the diced eggplant in salted water. Heat oil in pan and brown the onion.

2. Add meat, salt, pepper and coriander.

3. Saute for 10 minutes.

4. Stir in peppers, tomatoes and squash.

5. Drain the eggplant and stir into mixture.

6. Reduce heat to low, cover and simmer for 20 minutes.

7. Serve with rice or flat bread.

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Nutrient	Quantity
Total fats	28.6266 g
Protein	13.3984 g
Carbohydrates	53.6357 g
Energy	480.8619 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2489 g
Water	1245.116 g
Aspartic acid	0.5933 g
Calcium, Ca	417.1855 mg
Lutein + zeaxanthin	752.463 g
Fiber, total dietary	6.6989 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	1262.36 g
Niacin	8.137 mg
Vitamin A, RAE	996.5592 g
Arginine	0.1847 g
Riboflavin	0.7889 mg
Tocopherol, beta	0.0479 mg
Fatty acids, total saturated 20:1	0.084 g
Glutamic acid	1.2991 g
Sodium, Na	63.5543 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3891 g
Total lipid (fat)	28.6266 g
Manganese, Mn	0.5297 mg
Fructose	5.2452 g
Proline	0.0691 g
Fatty acids, total saturated 16:0	3.446 g
Sucrose	1.2199 g
Choline, total	25.9935 mg
Sugars, total	12.3997 g
Serine	0.1347 g
Fatty acids, total saturated 10:0	0.0003 g
Fatty acids, total saturated 18:0	0.5793 g
Vitamin B-6	0.5662 mg
Selenium, Se	7.2153 g
Ash	6.2698 g
Fatty acids, total saturated 18:1 undifferentiated	19.5012 g
Pantothenic acid	0.4151 mg
Phenylalanine	0.1861 g
Copper, Cu	0.241 mg
Betaine	0.438 mg
Thiamin	0.5719 mg
Methionine	0.0214 g
Iron, Fe	7.8456 mg
Carbohydrate, by difference	53.6357 g
Phosphorus, P	550.2191 mg
Folate, total	596.2936 g
Tocopherol, gamma	0.4425 mg
Lycopene	4682.86 g
Alanine	0.115 g
Valine	0.0987 g
Fatty acids, total saturated 18:2 undifferentiated	2.9632 g
Glycine	0.0978 g
Carotene, alpha	208.81 g
Glucose (dextrose)	5.8224 g
Fatty acids, total saturated 14:0	0.0508 g
Zinc, Zn	0.7157 mg
Isoleucine	0.0768 g
Fatty acids, total saturated 12:0	0.0094 g
Fatty acids, total polyunsaturated	3.2122 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.1158 g
Tocotrienol, alpha	0.0622 mg
Vitamin A, IU	19995.9579 IU
Folate, DFE	596.2936 g
Tryptophan	0.0406 g
Vitamin C, total ascorbic acid	383.6386 mg
Phytosterols	100.781 mg
Fatty acids, total saturated 20:0	0.1118 g
Tyrosine	0.0552 g
Vitamin K (phylloquinone)	40.6007 g
Fatty acids, total saturated	4.2592 g
Histidine	0.0528 g
Fatty acids, total monounsaturated	20.0083 g
Threonine	0.115 g
Folate, food	596.2936 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Cryptoxanthin, beta	64.598 g
Vitamin E (alpha-tocopherol)	5.5881 mg
Magnesium, Mg	264.9826 mg
Lysine	0.1384 g
Potassium, K	2399.4205 mg
Cystine	0.0351 g
Fluoride, F	7.776 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	2 tablespoons	238.68	0	27
Pumpkin	2 lbs	136.0779	29.7557	0.635
Onion	1	44	10.274	0.11
Tomato	1	32.76	7.0798	0.364
Coriander	0.5 teaspoon	2.682	0.4949	0.1599
eggplant	1	0	0	0
green pepper	1	23.8	5.5216	0.2023
salt pepper	0	0	0	0
beef	1	0	0	0
cayenne	0.5 teaspoon	2.862	0.5097	0.1554