Difference between revisions of "Quick mixed legumes stew"
From Philosophical Vegan Wiki
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Latest revision as of 14:38, 24 January 2021
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.
