Difference between revisions of "Quick mixed legumes stew"

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(Created page with "Difficulty: 1/5 Time: 20 minutes Servings: 1 Ingredients: *1 can (240g) cannellini beans (or beans of choice) *1 can (240g) lentils *1 can (240g) tomato sauce *1/2 cup dic...")
 
 
(4 intermediate revisions by the same user not shown)
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[[File:Quick mixed legumes stew.jpeg|thumb]]
 +
 
Difficulty: 1/5
 
Difficulty: 1/5
  
−
Time: 20 minutes
+
Preparation and cooking time: 20 minutes
  
 
Servings: 1
 
Servings: 1
 +
 +
Cost: $2.00
 +
 +
Cost per 2000 kcal: $5.94
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 673         (''calories in whole recipe: 673'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''85%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''48.1g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|159%
 +
| style="background-color:#FFCEB5;"|3.1g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|56%
 +
| style="background-color:#FFCEB5;"|0.5g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|127%
 +
| style="background-color:#FFCEB5;"|2.2g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''94%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''122.6g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|101%
 +
| style="background-color:#B5E6FF;"|38.5g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|84.1g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|19.2g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''5%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''3.4g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|21%
 +
| style="background-color:#EDCBFF;"|0.3g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|4%
 +
| style="background-color:#EDCBFF;"|0.8g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.6g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|81%
 +
| style="background-color:#FEE1C3; width:55px;"|1.0mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|62%
 +
| style="background-color:#FEE1C3; width:55px;"|0.8mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|63%
 +
| style="background-color:#FEE1C3;"|10.1mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|100%
 +
| style="background-color:#FEE1C3;"|5.0mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|97%
 +
| style="background-color:#FEE1C3;"|1.3mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|171%
 +
| style="background-color:#FEE1C3;"|687.8μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|28%
 +
| style="background-color:#FEE1C3;"|260.1μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|70%
 +
| style="background-color:#FEE1C3;"|63.1mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|31%
 +
| style="background-color:#FEE1C3;"|4.8mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|292%
 +
| style="background-color:#FEE1C3;"|350.9μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|26%
 +
| style="background-color:#B5FFBB;"|263.9mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|210%
 +
| style="background-color:#B5FFBB;"|1.9mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|231%
 +
| style="background-color:#B5FFBB;"|18.5mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|63%
 +
| style="background-color:#B5FFBB;"|255.5mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|141%
 +
| style="background-color:#B5FFBB;"|3.3mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|124%
 +
| style="background-color:#B5FFBB;"|873.6mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|73%
 +
| style="background-color:#B5FFBB;"|2468.5mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|54%
 +
| style="background-color:#B5FFBB;"|29.9μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|61%
 +
| style="background-color:#B5FFBB;"|6.8mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:
  
−
*1 can (240g) cannellini beans (or beans of choice)
+
*1 can (240g) drained lima beans (or beans of choice)
−
*1 can (240g) lentils
+
*1 can (240g) drained lentils
 
*1 can (240g) tomato sauce
 
*1 can (240g) tomato sauce
 
*1/2 cup diced mushrooms
 
*1/2 cup diced mushrooms

Latest revision as of 14:38, 24 January 2021

Quick mixed legumes stew.jpeg

Difficulty: 1/5

Preparation and cooking time: 20 minutes

Servings: 1

Cost: $2.00

Cost per 2000 kcal: $5.94

Nutrition facts per serving
CALORIES PER SERVING (kcal): 673         (calories in whole recipe: 673)
Proteins 85% 48.1g Protein: lysine 159% 3.1g
Protein: methionine 56% 0.5g
Protein: isoleucine 127% 2.2g
Carbohydrates 94% 122.6g Fibers 101% 38.5g
Net carbs n/a 84.1g
Sugars n/a 19.2g
Fats 5% 3.4g Omega-3 21% 0.3g
Omega-6 4% 0.8g
Saturated fats n/a 0.6g
Vitamin B1 81% 1.0mg Vitamin B2 62% 0.8mg
Vitamin B3 63% 10.1mg Vitamin B5 100% 5.0mg
Vitamin B6 97% 1.3mg Folate 171% 687.8μg
Vitamin A 28% 260.1μg Vitamin C 70% 63.1mg
Vitamin E 31% 4.8mg Vitamin K 292% 350.9μg
Vitamin B12 / / Vitamin D / /
Calcium 26% 263.9mg Copper 210% 1.9mg
Iron 231% 18.5mg Magnesium 63% 255.5mg
Manganese 141% 3.3mg Phosphorus 124% 873.6mg
Potassium 73% 2468.5mg Selenium 54% 29.9μg
Zinc 61% 6.8mg Sodium to taste

Ingredients:

  • 1 can (240g) drained lima beans (or beans of choice)
  • 1 can (240g) drained lentils
  • 1 can (240g) tomato sauce
  • 1/2 cup diced mushrooms
  • 1/2 cup frozen kale (or other dark leafy green of choice)
  • 1 tsp garlic powder
  • Salt to taste
  • Black pepper
  • Cayenne powder to taste (optional)

Instructions:

  • In a medium pot, add all the ingredients and bring to a boil.
  • Turn down the heat, and let it simmer for about 15-20 minutes, or until the frozen kale becomes soft and a good portion of the liquid has evaporated, stirring occasionally for it not to stick to the pot.
  • Turn off the heat, and adjust for salt.
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