Qalayet Bandora (Jordanian Sautéed Tomatoes with Onion and Chili)

This dish supports balanced everyday eating with simple ingredients.
It offers steady energy while remaining light but satisfying.
Tomatoes bring natural sweetness and rich flavor to the dish.
Onion and chili add depth and gentle heat without heaviness.
A simple sauté that fits naturally into mindful daily routines.
Ideal for maintaining a steady plant-forward lifestyle.

Start with the Vegetable Cooking Guide:
https://www.letsveg.com/vegetable-cooking-guide

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Qalayet Bandora (Jordanian Sautéed Tomatoes with Onion and Chili)

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Qalayet bandora with tomatoes, onion, and chili. A simple Jordanian plant-forward dish with rich flavor and easy preparation.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 3

Course: Appetizer, Side Dish

Cuisine: Jordanian

Calories: 172

Ingredients Equipment Cooking Instructions Nutrition Notes

Ingredients

  

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• 3 cups tomatoes chopped
• 1 small onion sliced
• 1 small hot pepper sliced
• 3 tablespoons olive oil
• Salt to taste
• Black pepper to taste
• 2 tablespoons fresh parsley chopped

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Equipment

Frying Pan

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Frying Pan

Cooking Instructions

 

1. Heat olive oil in a pan over medium heat.
2. Add onion and cook until soft.
3. Add hot pepper and cook for 1-2 minutes.
4. Add chopped tomatoes.
5. Season with salt and black pepper.
6. Stir well to combine.
7. Cook over medium heat until tomatoes break down.
8. Continue cooking until mixture thickens slightly.
9. Taste and adjust seasoning if needed.
10. Garnish with fresh parsley and serve.

Nutrition

Calories: 172kcalCarbohydrates: 11gProtein: 2gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 12mgPotassium: 470mgFiber: 3gSugar: 6gVitamin A: 1609IUVitamin C: 48mgCalcium: 29mgIron: 1mg

Notes

• Use ripe tomatoes for best flavor
• Adjust chili level to taste
• Serve warm with bread for a complete meal

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