West African Vegetable Stew

Vegetarian
Gluten Free
Dairy Free
Health score
24%
West African Vegetable Stew
45 min.
6
220kcal

Suggestions

Ingredients

  • 15 ounce chick peas rinsed drained canned garbanzo beans
  • 10.5 ounce campbell's® condensed chicken broth canned
  • 0.5 teaspoon pepper red crushed
  • cloves garlic minced
  • 0.5 teaspoon ground cinnamon 
  • cups onions sliced
  • 0.5 cup raisins 
  • cups pkt spinach coarsely chopped
  • pound sweet potatoes and into peeled cut into 1/4-inch half slices
  • large tomatoes coarsely chopped
  • tablespoon vegetable oil 
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. Heat oil in skillet.
  2. Add onion and garlic. Cook until onion is tender.
  3. Add potatoes and tomatoes. Cook 5 minutes.
  4. Add raisins, cinnamon, red pepper, broth and water.
  5. Heat to a boil. Cover and cook over low heat 15 minutes.
  6. Add chickpeas and spinach.
  7. Heat through.
  8. Serve over cooked rice or couscous, if desired.

Nutrition Facts

Calories220kcal
Protein11.77%
Fat15.85%
Carbs72.38%

Properties

Glycemic Index
48.19
Glycemic Load
16.79
Inflammation Score
-10
Nutrition Score
22.131739354004%

Flavonoids

Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.17mg
Isorhamnetin
2.67mg
Kaempferol
1.66mg
Myricetin
0.16mg
Quercetin
11.82mg

Nutrients percent of daily need

Calories:219.93kcal
11%
Fat:4.08g
6.28%
Saturated Fat:0.58g
3.63%
Carbohydrates:41.91g
13.97%
Net Carbohydrates:33.82g
12.3%
Sugar:6.54g
7.27%
Cholesterol:0.99mg
0.33%
Sodium:449.41mg
19.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.81g
13.63%
Vitamin A:12915.96IU
258.32%
Vitamin K:104.98µg
99.98%
Manganese:1.16mg
58.07%
Vitamin B6:0.66mg
32.97%
Fiber:8.09g
32.34%
Potassium:734.78mg
20.99%
Vitamin C:16.58mg
20.1%
Folate:79.97µg
19.99%
Copper:0.34mg
16.98%
Magnesium:67.42mg
16.86%
Phosphorus:137.96mg
13.8%
Iron:2.48mg
13.76%
Vitamin B1:0.16mg
10.63%
Vitamin B2:0.17mg
9.92%
Vitamin B5:0.94mg
9.4%
Calcium:92.57mg
9.26%
Vitamin E:1.05mg
7%
Zinc:1.04mg
6.96%
Vitamin B3:1.17mg
5.86%
Selenium:2.79µg
3.99%
Source:Allrecipes