Iron Rich Student Stew Recipe

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Iron Rich Student Stew
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Ingredients:

Directions:

  1. Heat oil in large saucepan and saute onion, garlic and paprika till browned.
  2. Add stock, tomatoes, balsamic vinegar, sugar, tomato paste, potatoes and carrot and stir. Simmer for 20 minutes.
  3. Add red lentils and kidney beans, stir and simmer for another 5 minutes.
  4. Add leek, zucchini, broccoli and green beans, stir and simmer for another 10 minutes.
  5. Serve with a little cheese grated on top and a slice of bread :).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 749.9 Kcal (3140 kJ)
Calories from fat 55.49 Kcal
% Daily Value*
Total Fat 6.17g 9%
Sodium 804.31mg 34%
Potassium 2708.94mg 58%
Total Carbs 139.68g 47%
Sugars 26.93g 108%
Dietary Fiber 37.9g 152%
Protein 36.24g 72%
Vitamin C 33.7mg 56%
Vitamin A 3.6mg 121%
Iron 11.4mg 63%
Calcium 250.1mg 25%
Amount Per 100 g
Calories 92.38 Kcal (387 kJ)
Calories from fat 6.84 Kcal
% Daily Value*
Total Fat 0.76g 9%
Sodium 99.08mg 34%
Potassium 333.7mg 58%
Total Carbs 17.21g 47%
Sugars 3.32g 108%
Dietary Fiber 4.67g 152%
Protein 4.46g 72%
Vitamin C 4.2mg 56%
Vitamin A 0.4mg 121%
Iron 1.4mg 63%
Calcium 30.8mg 25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.7
    Points
  • 17
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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