Directions:
- Preheat oven to 180°C.
- Cook onion, garlic, chili & capsicum in a little oil in a frying pan until the onion is translucent.
- Add tomato & some herbs of your choosing (I used basil, parsley, oregano & rosemary) and stir thoroughly to heat through.
- Put this mixture in your crock-pot/casserole dish along with the rest of the ingredients.
- Add a splash or two of balsamic vinegar, a tiny bit of water (maybe 60ml) & give it another good stir.
- Cook uncovered for about 30 minutes.
- Serve with mashed potato with the skins left on. YUM!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 121.15 Kcal (507 kJ) | ||
| Calories from fat | 3.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.42g | 1% | |
|---|---|---|---|
| Cholesterol | 0.13mg | 0% | |
| Sodium | 122.65mg | 5% | |
| Potassium | 1094.52mg | 23% | |
| Total Carbs | 24.05g | 8% | |
| Sugars | 8.06g | 32% | |
| Dietary Fiber | 9.65g | 39% | |
| Protein | 10.18g | 20% | |
| Vitamin C | 209mg | 348% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 3.5mg | 19% | |
| Calcium | 168.5mg | 17% | |
| Amount Per 100 g | |||
| Calories | 33.73 Kcal (141 kJ) | ||
| Calories from fat | 1.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.12g | 1% | |
|---|---|---|---|
| Cholesterol | 0.04mg | 0% | |
| Sodium | 34.15mg | 5% | |
| Potassium | 304.78mg | 23% | |
| Total Carbs | 6.7g | 8% | |
| Sugars | 2.24g | 32% | |
| Dietary Fiber | 2.69g | 39% | |
| Protein | 2.83g | 20% | |
| Vitamin C | 58.2mg | 348% | |
| Vitamin A | 0.1mg | 17% | |
| Iron | 1mg | 19% | |
| Calcium | 46.9mg | 17% | |
* 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.
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