Umbido (Beetroot Leaf Stew)

1. Heat oil in skillet and lightly sautee onions.

2. Add leaves, tomatoes, lemon juice, salt and pepper.

3. Simmer until soft, approximately 10 min, stirring occasionally.

4. Mix in grated egg and serve on phutu, mash or rice, or as a side dish.

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Nutrient	Quantity
Total fats	29.7527 g
Protein	110.5711 g
Carbohydrates	56.4392 g
Energy	920.1033 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4867 g
Water	1290.0259 g
Aspartic acid	1.4949 g
Calcium, Ca	733.6456 mg
Lutein + zeaxanthin	6.6429 g
Fiber, total dietary	11.6873 g
Carotene, beta	2852.2736 g
Niacin	9.7366 mg
Vitamin A, RAE	624.1326 g
Arginine	0.4038 g
Riboflavin	1.1187 mg
Glutamic acid	4.0063 g
Sodium, Na	452.2036 mg
Fatty acids, total saturated 16:1 undifferentiated	0.6535 g
Total lipid (fat)	29.7527 g
Manganese, Mn	1.0167 mg
Fructose	2.064 g
Proline	0.2123 g
Fatty acids, total saturated 16:0	7.3656 g
Fatty acids, total saturated 8:0	0.2847 g
Sucrose	1.584 g
Choline, total	410.2066 mg
Sugars, total	39.223 g
Serine	0.2965 g
Fatty acids, total saturated 10:0	0.6387 g
Fatty acids, total saturated 18:0	3.3244 g
Fatty acids, total saturated 20:4 undifferentiated	0.26 g
Vitamin B-6	1.4499 mg
Selenium, Se	88.0472 g
Ash	10.6146 g
Fatty acids, total saturated 18:1 undifferentiated	7.0275 g
Pantothenic acid	4.2516 mg
Phenylalanine	0.2946 g
Copper, Cu	2.0421 mg
Betaine	0.16 mg
Thiamin	1.1606 mg
Retinol	360.944 g
Methionine	0.086 g
Iron, Fe	11.4781 mg
Carbohydrate, by difference	56.4392 g
Phosphorus, P	1174.208 mg
Folate, total	178.5065 g
Fatty acids, total saturated 4:0	0.8259 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.115 g
Alanine	0.3115 g
Cholesterol	315.536 mg
Valine	0.2895 g
Fatty acids, total saturated 18:2 undifferentiated	1.3939 g
Glycine	0.2844 g
Carotene, alpha	631.5064 g
Glucose (dextrose)	3.152 g
Fatty acids, total saturated 14:0	2.5777 g
Zinc, Zn	5.8426 mg
Isoleucine	0.2616 g
Fatty acids, total saturated 12:0	0.715 g
Fatty acids, total polyunsaturated	2.4807 g
Leucine	0.4031 g
Tocotrienol, alpha	0.064 mg
Vitamin A, IU	6486.951 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.06 g
Folate, DFE	178.5065 g
Tryptophan	0.0963 g
Vitamin C, total ascorbic acid	202.4557 mg
Phytosterols	24 mg
Fatty acids, total saturated 6:0	0.489 g
Tyrosine	0.196 g
Vitamin B-12	5.0026 g
Vitamin K (phylloquinone)	85.1107 g
Fatty acids, total saturated	16.7823 g
Histidine	0.1701 g
Fatty acids, total monounsaturated	8.0593 g
Threonine	0.2798 g
Folate, food	178.5065 g
Cryptoxanthin, beta	0.4417 g
Vitamin E (alpha-tocopherol)	6.3286 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.165 g
Magnesium, Mg	197.1362 mg
Lysine	0.4242 g
Potassium, K	3039.5017 mg
Cystine	0.1367 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	0.5	0.6404	0.2058	0.0066
Oil	2 tablespoons	224.256	0	25.4669
Onion	1	64	14.944	0.16
Tomato	3	186.2069	41.2894	1.6192
salt pepper	0	445	0	2.5
hard egg	4	445	0	2.5
beet leaf	500 g	445	0	2.5