A Supper Stew
From CRSWiki
By Michael Rae
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Ingredients & Amounts
- 2 cups Beans, black, dried
- 2 T Brewers yeast
- 3 T Parsley, dried
- 1 T Kaffir lime leaves
- 1 T Basil
- 1 T Oregano
- 6 cloves Garlic, finely chopped
- 1/8 tsp Black pepper
- 2 tsp Bernard Jensen's Special Broth or Seasoning
- 600 grams Eggplant, chopped to size
- 240 grams Beet Greens & Stems, chopped
- 400 mL Tomato Sauce, unsalted
- 6 T rounded Rice protein powder
Remaining ingredients prepared on day of eating
- 120 grams SinQua (Angled Luffa), chopped to size
- 125 grams Gailon stems (Chinese broccoli var. alboglabra), chopped to size
- 1 tsp flax oil
- 1 T Lemon Juice
- 25 grams Hazelnuts
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Instructions & Comments
1. Place beans in crock pot, cover with water, cook covered on HIGH for 8 hours (overnight)
2. Ensure beans are cooked and add next 11 ingredients, mix thoroughly, cover and cook an additional half hour (approx).
3. Remove from heat and allow to cool
4. Mix in protein powder, divide into 6 freezable containers
5. Thaw portion to be eaten, mix in chopped Luffa and Gailon stems, heat thoroughly
6. Add flax oil and lemon juice at serving
7. Hazelnuts are served on the side
Detailed instructions here
Copier Note: Instead of cooking the beans for 8 hours, you can leave them on water for 12 hours and then cook them for 2-3 hours (or even faster in a pressure pan).
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Nutrition Facts
| Per Serving | |
|---|---|
| Calories (kcal) | 677 |
| Carbohydrates | 72.94 g |
| Protein | 35.45 g |
| Fat | 22.56 g |
| Cholesterol | 0 mg |
| Vitamin A | 3808.5 IU |
| Vitamin B6 | 0.685 mg |
| Vitamin B12 | 0.00 mcg |
| Vitamin B1 | 1.279 mg |
| Vitamin B2 | 0.608 mg |
| Niacin | 4.739 mg |
| Pantothenic Acid | 1.694 mg |
| Vitamin C | 75.585 mg |
| Vitamin E | 7.763 mg |
| Folate | 534.11 mcg |
| Calcium | 394.8 mg |
| Iron | 7.825 mg |
| Magnesium | 250.22 mg |
| Potassium | 2387.8 mg |
| Manganese | 1.814 mg |
| Phosphorus | 408.0 mg |
| Selenium | 6.032 mcg |
| Sodium | 175.76 mg |
| Zinc | 3.761 mg |
| Fiber | 17.39 g |
