Vegetarian Polka Dot Stew Recipe

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Ingredients:

Serving

2 cups water
1 cup israeli couscous, raw
2 carrots, sliced
1 plum tomato, chopped
1/4 cup onion
1 garlic clove, minced
2 (19 oz) cans tomato soup (not condensed )
1 (15 oz) can black beans, rinsed and drained
1 (10 oz) package frozen chopped spinach, thawed and squeezed dry
1 tbsp fresh basil
1/2 tsp salt
1/2 tsp dried oregano
1/2 tsp dried marjoram
1/4 tsp pepper
shredded parmesan cheese (optional)

Directions:

In a large saucepan, bring water to a boil. Stir in the couscous, carrots, tomato, onion and garlic. Bring to a boil.
Reduce heat; simmer, uncovered, for 10-15 minutes or until tender and water is absorbed.
Stir in the remaining ingredients; heat through. Sprinkle with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	76.92 Kcal (322 kJ)
Calories from fat	22.52 Kcal
		% Daily Value*
Total Fat	2.5g	4%
Sodium	435.09mg	18%
Potassium	264.91mg	6%
Total Carbs	11.95g	4%
Sugars	3.03g	12%
Dietary Fiber	2.4g	10%
Protein	2.39g	5%
Vitamin C	4.2mg	7%
Vitamin A	0.3mg	10%
Iron	0.6mg	4%
Calcium	40.6mg	4%

Amount Per 100 g
Calories	38.61 Kcal (162 kJ)
Calories from fat	11.31 Kcal
		% Daily Value*
Total Fat	1.26g	4%
Sodium	218.41mg	18%
Potassium	132.99mg	6%
Total Carbs	6g	4%
Sugars	1.52g	12%
Dietary Fiber	1.2g	10%
Protein	1.2g	5%
Vitamin C	2.1mg	7%
Vitamin A	0.2mg	10%
Iron	0.3mg	4%
Calcium	20.4mg	4%

* 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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