Ital Stew

• μερίδες: 4 servings
• χρόνος ενεργούς προετοιμασίας: 20 minutes
• συνολικός χρόνος: 55 minutes

Υλικά

1 tablespoon olive oil

1 medium onion (chopped)

5 cloves garlic (minced)

2 spring onions (thinly sliced)

2 stalks celery (chopped)

½ teaspoon dried thyme

1 teaspoon Italian seasoning

½ teaspoon ground allspice

2 bay leaves

¼ cup Bragg’s liquid aminos (or soy sauce)

1 tablespoon tomato paste

2 medium potatoes (peeled and cut into cubes)

2 medium carrots (cut into rounds)

½ medium green cabbage (chopped)

1 can coconut milk

4 cups water

1½ cups cooked kidney beans

1 cup fake meat strips

Pinch of cayenne pepper

Salt (to taste, about ½ teaspoon)

Οδηγίες

Heat oil in a large pot over medium-high heat. Add onion and cook until soft, about 3 minutes.

Add garlic, spring onions, celery, thyme, Italian seasoning, allspice, and bay leaves. Stir frequently and cook for another minute or until fragrant.

Stir in Bragg’s liquid aminos, tomato paste, potatoes, carrots, and cabbage. Cook for about a minute, stirring frequently.

Add coconut milk, water, kidney beans, fake meat strips, and cayenne pepper. Bring to a boil, then reduce the heat to a simmer.

Cook for 30 minutes or until the stew thickens.

Season with salt to taste.

Διατροφή

• Θερμίδες: 491 kcal
• Συνολικά Λιπαρά: 28 g
• Κορεσμένα Λιπαρά: 24 g
• Ακόρεστα Λιπαρά: 2 g
• Νάτριο: 112 mg
• Συνολικοί Υδατάνθρακες: 55 g
• Διαιτητικές Ίνες: 14 g
• Συνολικά Σάκχαρα: 11 g
• Πρωτεΐνη: 13 g