Quick bean stew
From Philosophical Vegan Wiki
Difficulty: 1/5
Preparation and cooking time: 20 minutes
Servings: 1
Cost: $2.55
Cost per 2000 kcal: $12.98
| [Collapse]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.
