Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Arrowroot | 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 tsp Light olive oil
- 1 med Onion
- 3 x Peeled garlic cloves
- 3 tbl Low sodium tomato paste
- 1 cup De-alcoholized red wine
- 2 cup Yellow Finn potatoes
- Carrots, peeled
- 14 1/2 oz diced tomatoes in juice
- 1 lb 1% tofu
- 12 x Kalamata olives
- 2 tsp Capers
- 1 cup Low sodium vegetable stock
- 2 x Bay leaves
- 1/4 tsp Ground red pepper
- 1/4 tsp Ground allspice
- 1/4 tsp Salt
- 2 cup Thickly sliced mushrooms
- 1 cup Frozen petit peas
- 1 tsp Arrowroot mixed with
- 2 tsp De-alcoholized red wine
- =
Directions
Put the oil in a skillet .
Fry the onion for 2 minutes.
Add the garlic and tomato.
Stir about 2 1/2 minutes.
Deglaze the pan with the wine.
Add the potatoes, carrots, tomatoes, tofu, olives, capers, and vegetable stock.
Stir in the bay leaves, cayenne, allspice, and salt.
Boil, turn down the heat and simmer for 20 minutes.
Add the mushrooms and cook 5 minutes more.
Stir in the peas and arrowroot slurry and heat until thickened.