Vegan Caribbean Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Vegan Caribbean Stew
130 min.
6
242kcal

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
  • 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

Calories242kcal
Protein15.91%
Fat6.17%
Carbs77.92%

Properties

Glycemic Index
41.29
Glycemic Load
18.6
Inflammation Score
-9
Nutrition Score
28.649999867315%

Flavonoids

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

Nutrients percent of daily need

Calories:241.5kcal
12.08%
Fat:1.75g
2.69%
Saturated Fat:0.3g
1.9%
Carbohydrates:49.7g
16.57%
Net Carbohydrates:39.31g
14.3%
Sugar:7.05g
7.83%
Cholesterol:0mg
0%
Sodium:443.86mg
19.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.15g
20.3%
Vitamin K:189.54µg
180.52%
Manganese:2.27mg
113.54%
Vitamin C:41.78mg
50.64%
Vitamin A:2459.3IU
49.19%
Fiber:10.39g
41.57%
Folate:137.92µg
34.48%
Magnesium:131.27mg
32.82%
Vitamin B6:0.61mg
30.29%
Vitamin B1:0.41mg
27.66%
Potassium:870.82mg
24.88%
Phosphorus:242.52mg
24.25%
Copper:0.48mg
24.01%
Calcium:223.77mg
22.38%
Iron:3.82mg
21.24%
Vitamin B3:3.9mg
19.52%
Vitamin E:2.28mg
15.22%
Vitamin B2:0.24mg
13.96%
Zinc:1.93mg
12.87%
Vitamin B5:1.08mg
10.84%
Selenium:2.19µg
3.13%
Source:Allrecipes