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EatSmarter exclusive recipe

Kidney Bean Stew

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Kidney Bean Stew

Kidney Bean Stew - Light stew with refined flavors

Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
349
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie349 kcal(17 %)
Protein24 g(24 %)
Fat13 g(11 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage15.5 g(52 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate125 μg(42 %)
Pantothenic acid0.6 mg(10 %)
Biotin9.8 μg(22 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C19 mg(20 %)
Potassium1,213 mg(30 %)
Calcium382 mg(38 %)
Magnesium151 mg(50 %)
Iron7 mg(47 %)
Iodine20 μg(10 %)
Zinc3.2 mg(40 %)
Saturated fatty acids5.3 g
Uric acid142 mg
Cholesterol16 mg
Development of this recipe:

Ingredients

for
2
servings
1 pound
Kidney beans (canned, drained)
2
Zucchini (about 400 grams)
1 tablespoon
1 ¼ cups
1 piece
Parmesan cheese (40 grams)
2 teaspoons
ground Cilantro
Preparation

Kitchen utensils

1 Sieve, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Measuring cups, 1 Tablespoon, 1 Teaspoon, 1 Pot (with lid), 1 Wooden spoon, 1 Non-stick pan, 1 Slotted spatula, 1 Parchment paper, 1 Fine grater

Preparation steps

1.
Kidney Bean Stew preparation step 1

Place kidney beans in a sieve, rinse and drain.

2.
Kidney Bean Stew preparation step 2

Rinse zucchini, trim and cut into about 1 cm (approximately 1/2 inch) cubes .

3.
Kidney Bean Stew preparation step 3

Heat the olive oil in a pot and sauté the zucchini cubes. Add broth and cook covered on low heat for about 4 minutes.

4.
Kidney Bean Stew preparation step 4

Meanwhile, grate Parmesan and mix in a bowl with the breadcrumbs.

5.
Kidney Bean Stew preparation step 5

Heat a large non-stick frying pan. Working in batches, divide Parmesan into 4 portions, each about 2 tablespoons. Spread a portion evenly in the pan with a spoon to about 6 cm (approximately 2 inches) in diameter.

6.
Kidney Bean Stew preparation step 6

Cook Parmesan coins over medium heat until bottom surface is golden brown and the cheese has melted. Carefully turn and briefly fry until the other side is golden brown. Place on paper towels.

7.
Kidney Bean Stew preparation step 7

Add the drained kidney beans to pot with the zucchini, mix and bring to a boil. Season with salt, pepper, cumin and coriander. Serve bean stew with Parmesan coins.

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