Vegan Caribbean Stew

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Vegan Caribbean Stew
130 min.
6
269kcal

Suggestions

Ingredients

  • cup brown rice uncooked
  • 16 ounce kidney beans rinsed drained canned
  • 28 ounce canned tomatoes whole with liquid peeled chopped canned
  •  chayote squash diced
  • 0.5 pound collard greens chopped
  • 0.3 teaspoon dill weed dried to taste
  • servings flour all-purpose or as needed
  • tablespoon cilantro leaves fresh chopped to taste
  • cloves garlic crushed
  • 0.3 teaspoon ground cumin to taste
  • 0.3 teaspoon ground ginger to taste
  • 10 ounce okra frozen
  • ounce tomato paste canned
  • servings water 

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Bring brown rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low; cover and simmer until rice is tender and the liquid has been absorbed, 45 to 50 minutes.
  2. Place collard greens and 2 peeled whole garlic cloves in a pot; add enough water to cover. Boil until collards are tender, about 15 minutes.
  3. Drain.
  4. Combine okra, tomatoes, chayote squash, and 2 crushed garlic cloves in a separate large pot; bring to a boil and cook until okra has thawed, about 5 minutes. Reduce to a simmer; season with ground ginger, dill weed, ground cumin, and cilantro to taste.
  5. Add collard greens; simmer until flavors have blended, at least 40 minutes (1 hour for best flavor).
  6. Mash kidney beans together with tomato paste in a bowl; add to the stew. Stir in cooked rice and mix well.
  7. Add a spoonful of flour to thicken, if desired. Adjust seasonings to taste.

Nutrition Facts

Calories269kcal
Protein15.5%
Fat5.82%
Carbs78.68%

Properties

Glycemic Index
53.79
Glycemic Load
22.74
Inflammation Score
-9
Nutrition Score
29.567825918612%

Flavonoids

Apigenin
0.01mg
Luteolin
0.06mg
Kaempferol
3.32mg
Myricetin
0.06mg
Quercetin
11.59mg

Nutrients percent of daily need

Calories:268.8kcal
13.44%
Fat:1.82g
2.81%
Saturated Fat:0.32g
1.97%
Carbohydrates:55.43g
18.48%
Net Carbohydrates:44.83g
16.3%
Sugar:7.07g
7.85%
Cholesterol:0mg
0%
Sodium:444.01mg
19.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.92g
21.84%
Vitamin K:189.56µg
180.54%
Manganese:2.32mg
116.1%
Vitamin C:41.78mg
50.64%
Vitamin A:2459.3IU
49.19%
Fiber:10.59g
42.38%
Folate:151.64µg
37.91%
Magnesium:132.92mg
33.23%
Vitamin B1:0.47mg
31.59%
Vitamin B6:0.61mg
30.46%
Potassium:878.85mg
25.11%
Phosphorus:250.62mg
25.06%
Copper:0.49mg
24.55%
Iron:4.17mg
23.17%
Calcium:224.9mg
22.49%
Vitamin B3:4.35mg
21.73%
Vitamin B2:0.27mg
16.14%
Vitamin E:2.29mg
15.25%
Zinc:1.98mg
13.22%
Vitamin B5:1.12mg
11.17%
Selenium:4.74µg
6.77%
Source:Allrecipes