1. Soak the dates, peanuts, and black-eyed beans in water for half an hour.
2. Peel and dice the carrot. Cut the onion into chunks.
3. Blanch the pork in boiling water for about 2 minutes. Then, remove from heat and rinse with cold water to remove impurities.
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4. Heat a little olive oil in a pot and sauté the onion until fragrant. Add pork, carrot and the soaked dates, peanuts, black-eyed peas to the pot. Subsequently, add water and chicken broth until the ingredients are covered (water: chicken broth = 1:1). Add a small pinch of salt. Cover the pot with a lid and simmer over medium heat for 15 minutes.
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5. Peel and dice the papaya, then add it to the pot, close the lid and cook for an additional 5 minutes.
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6. Pour the soup mixture with ingredients (exclude papaya and date seeds) into a blender, leave a few pieces of papaya chunks, peanuts, and black-eyed peas unblended.
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7. Add 1 tsp extra-virgin olive oil to the blender and pulp until the ingredients are fully incorporated into a thick soup/puree. Pour the soup/puree into a bowl. Add the unblended papaya and slightly mix them. Serve and enjoy!
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8. Tips: The boiling and pulping of papaya would increase the loss of vitamin C (i.e., leached into water, or being oxidized). Do not overboil the soup or pre-cut papaya pieces to minimize the loss of vitamin C. Take the soup extract to maximize vitamin C intake.
Nutrient Information:
Serving Size: 564 g
|
|
DV%* |
Energy |
402kcal |
/ |
Protein |
29g |
/ |
Carbohydrate |
44g |
15% |
-Dietary Fibre |
7.7g |
28% |
Total Fat |
12.4g |
19% |
-Saturated Fat |
2.1g |
11% |
Sodium |
417mg |
18% |
Vitamin C |
94.8mg |
105% |
Vitamin A |
662mcg |
74% |
β-Carotene |
5656mcg |
/ |
Vitamin E |
2.1mg |
14% |
*DV% based on RDI for average adult on 2000-kcal diet.
Recipe prepared by Ms. Kan Nok Man, Alissa (Student in Food and Nutritional Science, HKU)
Reviewed by Dr. Daphne Wu (Food and Nutritional Science, HKU)