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Mirliton and White Bean Stew
FATFREE VEGAN KITCHEN23Ingredients
40Minutes
200Calories
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Ingredients
US|METRIC
6 SERVINGS
- 1 onion (large, finely chopped, tip: use the food processor for all the finely chopped ingredients)
- 1 chopped green bell pepper (finely)
- 2 celery (ribs, finely chopped)
- 1 Tbsp. minced garlic
- 2 Tbsp. tomato paste
- 6 cups vegetable broth
- 3 cups white beans (cooked, Great Northern or Cannellini)
- 2 bay leaves
- 2 tsp. dulse (or other powdered seaweed, to taste)
- 1/4 tsp. garlic powder
- 1/4 tsp. paprika
- 1/4 tsp. ground thyme
- 1 tsp. dried basil
- 1 tsp. dried oregano
- 1/4 tsp. freshly ground black pepper
- salt (to taste)
- 1/2 tsp. crab boil (liquid, optional)
- 1 pinch cayenne pepper
- 2 cups mirlitons (peeled, seeded and 1/2-inch diced, about 2 large mirlitons)
- 16 oz. diced tomatoes
- 2 tsp. fresh oregano leaves (chopped)
- 1 Tbsp. fresh parsley leaves (chopped)
- cooked rice (freshly, for serving)
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NutritionView More
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200Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories200Calories from Fat┅ |
| % DAILY VALUE |
| Total Fat0g0% |
| Saturated Fat0g0% |
| Trans Fat |
| Cholesterol |
| Sodium1140mg48% |
| Potassium970mg28% |
| Protein11g |
| Calories from Fat┅ |
| % DAILY VALUE |
| Total Carbohydrate39g13% |
| Dietary Fiber9g36% |
| Sugars7g |
| Vitamin A30% |
| Vitamin C50% |
| Calcium15% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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