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Summer BBQ beany stew recipes

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Ingredients:

  • 2 red onions chopped
  • 2 cloves of garlic finely chopped
  • red pepper
  • 3 carrots sliced
  • 2 medium potatoes or sweet potatoes – peeled and diced
  • 200g cherry tomatoes – cut into halves
  • 1 tin of borlotti beans
  • 2 tins of chopped tomatoes
  • 2 tbs Worcestershire sauce
  • 2 tsp sweet smoked paprika
  • pepper
  • sunflower oil
  • salt
Servings: 4

Instructions:
  1. Heat the slow cooker to low – my slow cooker has a pan you can use on the hob to get things started so there is no transferring food from a pan to the slow cooker.
  2. Lightly grease the slow cooker with sunflower oil.
  3. Add the onions, garlic, pepper and carrots and gently fry for a few minutes.
  4. Tip in tinned tomatoes, cherry tomatoes, beans, potatoes, Worcestershire sauce, smoked paprika and season to taste.
  5. Transfer to the slow cooker and cook on low for around 8 hours.
  6. If you’re eating the stew in tortillas you may want to thicken it a little with cornflour first.


Estimated Nutrient Breakdown:


Calories: 1,179.10
Weight: 1,839.15g
Total Fat: 28.88g
Saturated Fat: 4.13g
Trans-Fat: 0.00g
Monounsaturated Fat: 11.85g
Polyunsaturated Fat: 10.79g
Protein: 41.90g


Cholesterol: 0.00g
Sodium: 4,267.41g
Calcium: 589.78g
Magnesium: 351.37g
Potassium: 4,767.34g
Iron: 16.34g
Zink: 6.94g
Phosphorus: 843.18


Vit A: 3,647.91
Vit B1: 2.94
Vit B2: 0.89
Vit B3: 10.69
Vit B6: 2.13
Vit B12: 0.00
Vit D: 0.00
Vit E: 0.00
Vit K1: 69.84

Notes:

Caution: Sulfites
Health Notes: Vegetarian,Peanut-Free,Tree-Nut-Free,Alcohol-Free,
Notes: I be mad for modules, because they are smart.


Author: daisiesandpie.co.uk
Tags: Wild Food Box

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