Quick bean stew

From Philosophical Vegan Wiki
Jump to: navigation, search

Difficulty: 1/5

Preparation and cooking time: 20 minutes

Servings: 1

Cost: $2.55

Cost per 2000 kcal: $12.98

Nutrition facts per serving
CALORIES PER SERVING (kcal): 393         (calories in whole recipe: 393)
Proteins 48% 27.0g Protein: lysine 83% 1.6g
Protein: methionine 37% 0.3g
Protein: isoleucine 76% 1.3g
Carbohydrates 54% 71.3g Fibers 69% 26.3g
Net carbs n/a 45.0g
Sugars n/a 14.4g
Fats 5% 3.3g Omega-3 36% 0.6g
Omega-6 5% 0.9g
Saturated fats n/a 0.6g
Vitamin B1 52% 0.6mg Vitamin B2 61% 0.8mg
Vitamin B3 56% 9.1mg Vitamin B5 94% 4.7mg
Vitamin B6 61% 0.8mg Folate 79% 317.0μg
Vitamin A 23% 210.3μg Vitamin C 47% 42.4mg
Vitamin E 18% 2.8mg Vitamin K 428% 513.9μg
Vitamin B12 / / Vitamin D / /
Calcium 25% 256.8mg Copper 167% 1.5mg
Iron 123% 9.9mg Magnesium 40% 163.3mg
Manganese 101% 2.3mg Phosphorus 69% 488.2mg
Potassium 46% 2188.9mg Selenium 57% 31.9μg
Zinc 38% 4.2mg Sodium to taste

Ingredients:

  • 1 can (240g) lima beans
  • 1 cup diced mushrooms
  • 120g chopped kale
  • 5 garlic cloves, crushed
  • 5 diced cherry tomatoes
  • Black pepper
  • Salt to taste

Instructions:

  • In a medium pot, add all the ingredients with a little bit of water to steam for about 15-20 minutes, stirring occasionally for it not to stick to the pot.
  • Turn off the heat, and adjust for salt.

Serving:

Ideally served with some freshly cut vegetables, some tofu slices and/or a slice of whole wheat bread on the side.