Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 1/2 cup navy beans, soaked overnight in
- 8 cup water
- 3 tbls olive oil
- 2 med onions, chopped
- 3 cloves garlic, crushed
- 1/2 cup finely chopped cilantro, leaves only
- 1 med carrot, finely chopped
- 1 large potato, cut into 1/2" cubes
- 3 large tomatoes, chopped
- 1/2 cup finely chopped green onions
- salt and pepper, to taste
- 1/4 tspn allspice
- =
Directions
Place the beans and their soaking water in a large pot and cover; then cook over a medium heat for about an hour or until the beans are cooked but still firm.
In a frying pan, saute the onions, garlic, and coriander in the oil, stirring constantly until they begin to brown.
Add contents of the frying pan and the remaining ingredients to the beans.
Simmer until the vegetables are tender.