Hobo Stew

Dairy Free
Health score
38%
Hobo Stew
60 min.
10
515kcal

Suggestions

Ingredients

  •  bay leaves 
  • cups beef broth 
  • 28 ounce blackeyed peas drained canned
  • 28 ounce tomatoes diced with their juices canned
  •  carrots diced
  • stalks celery diced
  • 0.3 cup flour 
  •  garlic clove minced
  • 28 ounce green beans drained canned
  • lb ground beef 
  • 28 ounce hominy drained canned
  • 0.3 cup olive oil 
  •  onion diced
  • 0.3 cup oregano dried fresh minced (or 1 tablespoon )
  • large baking potatoes peeled cut into 1-inch chunks (roughly 2 pounds)
  • 10 servings salt and pepper 
  • tablespoons tomato paste 
  • 28 ounce vegetable stock canned
  • tablespoons worcestershire sauce 

Equipment

  • pot

Directions

  1. Heat oil in a large pot over medium-high heat.
  2. Add in the onion, carrots, and celery. Cook until the onion is translucent.
  3. Add the meat and cook until no longer pink. Toss in the tomato paste and cook for roughly two minutes. The color of the paste will deepen. Put in the garlic and cook 30 seconds, until garlic is fragrant.
  4. Add the flour and stir to coat the meat and vegetables. Allow to cook for 2 or 3 minutes to cook out the raw flour taste.Stir in the tomatoes with their juices.
  5. Add both kinds of broth, Worcestershire sauce, bay leaves, and then carefully place your potatoes inches Stir in the rest of the vegetables (green beans, hominy, and black-eyes peas.).Bring to a boil, then cover, reduce heat and simmer hard (or low boil) until the potatoes are done (you will be able to easily slide a fork in.) It could take up to an hour depending on how small you cut the potatoes. Stir occasionally.When potatoes are done remove the bay leaves, stir in the oregano, and salt and pepper to taste.

Nutrition Facts

Calories515kcal
Protein17.02%
Fat27.92%
Carbs55.06%

Properties

Glycemic Index
47.76
Glycemic Load
30.74
Inflammation Score
-10
Nutrition Score
34.911304347826%

Flavonoids

Apigenin
0.24mg
Luteolin
0.24mg
Isorhamnetin
0.55mg
Kaempferol
0.52mg
Myricetin
0.16mg
Quercetin
4.9mg

Nutrients percent of daily need

Calories:514.75kcal
25.74%
Fat:16.39g
25.21%
Saturated Fat:4.67g
29.22%
Carbohydrates:72.72g
24.24%
Net Carbohydrates:58.96g
21.44%
Sugar:12.66g
14.07%
Cholesterol:32.21mg
10.74%
Sodium:1395.34mg
60.67%
Protein:22.47g
44.95%
Vitamin A:5009.49IU
100.19%
Folate:243.1µg
60.78%
Vitamin K:58.16µg
55.4%
Fiber:13.75g
55.02%
Manganese:1.08mg
54.07%
Vitamin B6:1.04mg
51.88%
Potassium:1532.4mg
43.78%
Iron:7.42mg
41.22%
Phosphorus:387.54mg
38.75%
Vitamin C:29.85mg
36.19%
Magnesium:137.88mg
34.47%
Vitamin B3:6.41mg
32.05%
Zinc:4.67mg
31.11%
Vitamin B1:0.46mg
30.81%
Copper:0.58mg
28.91%
Vitamin B2:0.36mg
21.46%
Selenium:14.57µg
20.82%
Vitamin E:2.65mg
17.68%
Vitamin B12:1.04µg
17.3%
Vitamin B5:1.55mg
15.48%
Calcium:154.8mg
15.48%
Source:Food.com