Ital Stew

• 份量: 4 servings
• 活動時間: 20 minutes
• 總時間: 55 minutes

食材

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)

步驟

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.

營養

• 卡路里: 491 kcal
• 總脂肪: 28 g
• 飽和脂肪: 24 g
• 不飽和脂肪: 2 g
• 鈉: 112 mg
• 總碳水化合物: 55 g
• 膳食纖維: 14 g
• 總糖: 11 g
• 蛋白質: 13 g