Your Recipe

Easy Vegan Pea and Potato Stew

Ingrédient Quantité Calories
Carottes 61g 25kcal
Oignons 110g 44kcal
Pommes de terre 736g 567kcal
Pois verts crus 500g 405kcal
Ail 12g 18kcal
Huile d'olive 26.6g 235kcal
Persil frais 27.5g 10kcal
Poivre de cayenne 0.9g 3kcal
Purée de tomates, sans sel ajouté 200g 76kcal
Concentré de tomates, sans sel ajouté 4.69g 4kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 medium red onion, diced
1 medium carrot, diced
4 garlic cloves, finely chopped
1/2 tsp cayenne pepper
1 tsp tomato paste
200 ml (6.7 fl oz) passata
2 large potatoes, cubed
500 g (17.6 oz) garden peas (frozen, fresh, or canned)
250 ml (1 cup) water
1/2 bunch fresh parsley, chopped
Salt and pepper to taste
Instructions
Heat the olive oil in a large pot or Dutch oven and fry the onion and carrot for 5-6 minutes until they soften a bit and the onion becomes translucent.
Stir in the garlic and cayenne pepper, then add the tomato paste and cook for another minute. Stir in the passata, then add the potatoes and peas. Stir to combine, add the water, and bring to a boil.
Lower the heat and simmer for 20 minutes until the potatoes are fork-tender. Stir in the parsley and season to taste. Serve with a salad or with some crusty bread.

Valeurs nutritives
Taille des portions 420 g | ml
Quantité par portion 347
1450
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.6g 10%
Gras saturés 1.1g 6%
Sodium 48mg 2%
Total des glucides 61g 22%
Fibres alimentaires 13g 47%
Sucre 13g
Protéine 12g 25%
Vitamine D 0mcg 0%
Calcium 89mg 7%
Fer 4.9mg 27%
Potassium 1462mg 31%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 222.355 mcg 25%
Thiamine [B1] 0.53 mg 44%
Riboflavine [B2] 0.294 mg 23%
Niacine [B3] 5.646 mg 35%
Acide pantothénique [B5] 1.015 mg 20%
Vitamine B6 0.928 mg 55%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 133.392 mcg 0%
Vitamine C 104.991 mg 117%
Vitamine D 0 mcg 0%
Vitamine E 2.401 mg 16%
Vitamine K 155.622 mcg 130%
Bétaïne 0.818 mg 0%
Choline 71.747 mg 13%
Carbohydrates
nutriment Quantité DV
Total des glucides 60.6 g 22%
Sugars 13.1 g 26%
Fibres alimentaires 13.2 g 47%
Carbohydrate 55.9 g 0%
Glucides nets 47.5g
acides aminés
nutriment Quantité DV
Alanine 0.484 g 0%
Arginine 0.808 g 0%
Acide aspartique 1.703 g 0%
Cystéine 0.106 g 0%
Acide glutamique 2.094 g 0%
Glycine 0.38 g 0%
Histidine 0.229 g 0%
Isoleucine 0.412 g 0%
Leucine 0.654 g 0%
Lysine 0.665 g 0%
Méthionine 0.175 g 0%
Phénylalanine 0.449 g 0%
Proline 0.38 g 0%
Sérine 0.412 g 0%
Thréonine 0.445 g 0%
Tryptophane 0.102 g 0%
Tyrosine 0.261 g 0%
Valine 0.538 g 0%
Minéraux
nutriment Quantité DV
Calcium 89.43 mg 7%
Cuivre 0.61 mg 68%
Fluorure 0.79 mcg 0%
Fer 4.89 mg 27%
Magnésium 104.67 mg 25%
Manganèse 1.01 mg 44%
Phosphore 283.4 mg 23%
Potassium 1462.05 mg 31%
Sélénium 4 mcg 7%
Sodium 48.16 mg 2%
Zinc 2.49 mg 23%
autres
nutriment Quantité DV
Eau 334.982 g 0%
Cendres 4.257 g 0%