Quick Bean Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 227 cal. | (11 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 20.3 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 159 mg | (167 %) | ||
| Potassium | 1,048 mg | (26 %) | ||
| Calcium | 62 mg | (6 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 150 grams dried Kidney beans
- 2 Red Bell pepper
- 2 onions
- 2 garlic cloves
- 1 Red chili pepper
- 1 sprig oregano
- 2 sprigs thyme
- 1 sm can Corn (Drained, 140 grams)
- 350 grams waxy potatoes
- 2 Tbsps Corn oil
- 400 grams pureed Tomatoes
- salt
- freshly ground peppers
- ½ tsp ground Cumin
- 1 pinch sugar
Preparation steps
Preparation:
Soak kidney beans overnight in a bowl of water.
Rinse bell peppers, cut in half, remove seeds and ribs and cut into bite-size cubes. Peel onion and chop. Peel garlic and cut into slices. Rinse chile pepper, cut in half, remove seeds and chop. Rinse oregano and thyme, pluck leaves and chop. Drain corn.
Preparation:
Drain soaked beans the next day, rinse with cold water, drain again and place in a pressure cooker. Cover beans with water and bring to a boil. Cover the pressure cook, seal and cook at stage 1 for 15 minutes. Then remove from the heat and slowly let cool Shake the pressure cooker before opening slightly and as soon as the pressure has completely broken, uncover. Drain beans in a colander, rinse with cold water and drain again. Rinse potatoes and place in the pressure cooker. Cover with water and bring to a boil. Then close the lid and cook at level 2 for 7-10 minutes (depending on the size of potatoes). After cooking, set aside the pressure cooking, wait until the pressure has been completely reduced and then open. Then let potatoes cool slightly, peel and cut into slices. Heat oil in a saucepan, fry onion, garlic and chile pepper until soft. Add tomatoes, oregano and thyme to the saucepan and season with salt, pepper, cumin and a pinch of sugar. Simmer for about 5 minutes. Add bell peppers, corn, kidney beans and potatoes and simmer for 3 minutes until warm. Serve in bowls.
