Hearty Black-eyed Pea And Tomato Stew |
|
 |
Prep Time: 0 Minutes Cook Time: 15 Minutes |
Ready In: 15 Minutes Servings: 4 |
|
Called “kunde,” this hearty vegetarian stew comes from East Africa. Made with protein-rich black-eyed peas and flavorful, vitamin-A rich tomatoes, served over brown rice and topped with peanuts, it’s a hearty dish that makes a great meal! Read more ! Ingredients:
2 teaspoons peanut oil |
1 medium onion, chopped |
1 can (15 ounces) black-eyed peas, drained and rinsed |
1 can (15 ounces) diced tomatoes |
1 1/2 cups ready-to-serve canned, hearty tomato soup |
3 cups cooked brown rice |
1/2 cup finely chopped peanuts |
Directions:
1. Heat oil in a medium, non-stick saucepan. Add onion. Cook and stir until onion is translucent, about 5 minutes.
2. Lightly mash peas with a fork. Add peas, tomatoes and soup to onions in saucepan. Cook over medium heat for about 10 minutes, stirring occasionally, until slightly thickened to a stew-like consistency. Add water or more soup if too thick.
3. Put 3/4 cup rice in each of four bowls. Serve stew over rice. Top with peanuts.
4. Tip: Cook rice the night before to save on preparation time.
5. Nutritional Information Per Serving: Calories 450; Total fat 13g; Saturated fat 2g; Cholesterol 0mg; Sodium 680mg; Carbohydrate 69g; Fiber 10g; Protein 14g; Vitamin A 30%DV**; Vitamin C 25%DV; Calcium 10%DV; Iron 20%DV
6. **Daily Value
7. Per serving, this dish provides from MyPyramid: About 1 cup Vegetable Group,
8. 1 1/2 ounce equivalents Grain Group; 2 ounces Meat and Beans Group
|
|