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Easy Vegan Pea and Potato Stew

Ingredient Amount Calories
Carrots, raw 61g 25kcal
Onions 110g 44kcal
Potatoes, raw, flesh and skin 736g 567kcal
Peas raw green 500g 405kcal
Garlic 12g 18kcal
Olive oil 26.6g 235kcal
Parsley fresh 27.5g 10kcal
Cayenne pepper 0.9g 3kcal
Tomato puree, without salt added 200g 76kcal
Tomato paste, without salt added 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.

Nutrition Facts
Portion Size 420 g | ml
Amount Per Portion 347
1450
kcal
kilojoules
% Daily Value *
Total Fat 7.6g 10%
Saturated Fat 1.1g 6%
Sodium 48mg 2%
Total Carbohydrate 61g 22%
Dietary Fiber 13g 47%
Sugar 13g
Protein 12g 25%
Vitamin D 0mcg 0%
Calcium 89mg 7%
Iron 4.9mg 27%
Potassium 1462mg 31%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 222.355 mcg 25%
Thiamin [B1] 0.53 mg 44%
Riboflavin [B2] 0.294 mg 23%
Niacin [B3] 5.646 mg 35%
Pantothenic acid [B5] 1.015 mg 20%
Vitamin B6 0.928 mg 55%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 133.392 mcg 0%
Vitamin C 104.991 mg 117%
Vitamin D 0 mcg 0%
Vitamin E 2.401 mg 16%
Vitamin K 155.622 mcg 130%
Betaine 0.818 mg 0%
Choline 71.747 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 60.6 g 22%
Sugars 13.1 g 26%
Dietary fiber 13.2 g 47%
Carbohydrate 55.9 g 0%
Net carbs 47.5g
Aminoacids
Nutrient Amount DV
Alanine 0.484 g 0%
Arginine 0.808 g 0%
Aspartic acid 1.703 g 0%
Cysteine 0.106 g 0%
Glutamic acid 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%
Methionine 0.175 g 0%
Phenylalanine 0.449 g 0%
Proline 0.38 g 0%
Serine 0.412 g 0%
Threonine 0.445 g 0%
Tryptophan 0.102 g 0%
Tyrosine 0.261 g 0%
Valine 0.538 g 0%
Minerals
Nutrient Amount DV
Calcium 89.43 mg 7%
Copper 0.61 mg 68%
Fluoride 0.79 mcg 0%
Iron 4.89 mg 27%
Magnesium 104.67 mg 25%
Manganese 1.01 mg 44%
Phosphorus 283.4 mg 23%
Potassium 1462.05 mg 31%
Selenium 4 mcg 7%
Sodium 48.16 mg 2%
Zinc 2.49 mg 23%
Other
Nutrient Amount DV
Water 334.982 g 0%
Ash 4.257 g 0%