Photo: K8
Estimated Nutrition (whole recipe, rough)
717
Calories
26g
Protein
18g
Fat
126g
Carbs
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 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 tablespoon olive oil
- 1 medium onion chopped
- 4 cloves garlic minced
- 1/2 pound mushrooms chopped
- 2 cups cauliflower pieces
- 1 large potato peeled and diced
- 1 large green pepper seeded and chopped
- 2 large carrots chopped
- 3 cups corn kernels
- 1 can plum tomatoes -- (28 oz) chopped, including liquid
- 2 cans kidney beans -- (15 oz)
- 2 stalks celery -- chopped
- 1 cup tomato juice
- 1 tablespoon cumin
- 2 tablespoons chili powder
- 1 teaspoon paprika
- 1 1/2 teaspoons salt
- 1/8 teaspoon cayenne pepper
- 2 tablespoon tomato paste
- =
Directions
1
Heat olive oil in a large stew pot. Add onion and garlic and saut?until onion is wilted, about 5 minutes.
2
Add mushrooms and saut?nother 10 minutes. Stir in cauliflower,
3
potato, green pepper, carrots, corn, tomatoes,
4
beans, tomato juice, celery all seasonings & tomato paste. Bring to
5
boil. Reduce heat and simmer.
6
Cover and cook until vegetables are tender. About 30 minutes.
7
You can add more spices if you like it hotter.
8
SERVING SIZE: 2 cups
Recipe sourced from
fandom