Spicy Peanut Stew

A delicious hearty stew with plenty of high fibre vegetables, gorgeous spices and high protein veggies A delicious hearty stew with plenty of high fibre vegetables, gorgeous spices and high protein veggies

Prep time
10 mins
Cook time
25 mins
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

630kcal
Calories
30g
Total Fat
71g
Carbs
20g
Sugars
24g
Protein
21g
Fibre
8mg
Iron
44%
 
194mg
Magnesium
46%
 
493mg
Phosporus
39%
 
1733mg
Potassium
37%
 
90mg
Sodium
4%
 
1mg
Vitamin B1
83%
 
0mcg
Vitamin B12
0%
0mcg
Vitamin D
0%
8mg
Vitamin E
53%
 
402mcg
Vitamin B9
101%
 
1079mcg
Vitamin A
120%
 
194mg
Vitamin C
216%
 
3.6mg
Zinc
33%
 
390mcg
Vitamin K
325%
 
0.9mg
Copper
100%
 
0.4mg
Vitamin B2
31%
 
7.6mg
Vitamin B3
48%
 
0.9mg
Vitamin B6
53%
 
322mg
Calcium
25%
 
Calories: 630kcal; Total Fat: 30g; Carbs: 71g; Sugars: 20g; Protein: 24g; Fibre: 21g; Iron: 8mg (44%); Magnesium: 194mg (46%); Phosporus: 493mg (39%); Potassium: 1733mg (37%); Sodium: 90mg (4%); Vitamin B1: 1mg (83%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 8mg (53%); Vitamin B9: 402mcg (101%); Vitamin A: 1079mcg (120%); Vitamin C: 194mg (216%); Zinc: 3.6mg (33%); Vitamin K: 390mcg (325%); Copper: 0.9mg (100%); Vitamin B2: 0.4mg (31%); Vitamin B3: 7.6mg (48%); Vitamin B6: 0.9mg (53%); Calcium: 322mg (25%)
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Notes

Alternatives:

spring greens - kale, spinach, peas, chard

black-eyed peas - black beans, kidney beans, cannellini beans

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User comments (6)

Julie 2 weeks ago

5 or 10 mins more cooking time, i also had to add a little more water due to longer cooking time

Hilary 3 months ago

Not for me, this one. The sweet potato was not completely soft, I think it should be cooked before adding to the pot. The whole was too thick and too sweet for my taste.

Eva 3 months ago

A little spicy but very flavoursome

Jayne 3 months ago

Nice, but I felt it needed more flavour. I followed the quantities of spice initially but it was very bland. I had to increase it quite a bit and add a veggie stock cube

Karen 4 months ago

Very tasty and straightforward. A lovely Saturday night, mildly spicy meal full of plant proteins.

Paula 5 months ago

The sweet potatoes need a lot longer than 15 mins

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