Directions:
- Soak the beans overnight.
- Rinse and cook for 1/2 hour.
- (skip this step if using can beans) Add 2-3 cups water and bring back to boil.
- Add the vegetables and bring back to boil.
- Simmer, covered, until the potato and beans are thoroughly cooked.
- Takes about 1 hour, the longer it simmers the better its flavour.
- To thicken: in a container, shake up 2-3 tablespoons flour with a 1/2 cup of water.
- Add to the stew and bring to a boil.
- Boil for 5 minutes, stirring often to prevent sticking.
- Add a small amount of tamari sauce (soy sauce) to darken the stews color if desired.
- A few teaspoons nutritional yeast flakes for added flavour if desired.
- This stew refrigerates and freezes well.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 80.56 Kcal (337 kJ) | ||
| Calories from fat | 25.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.81g | 4% | |
|---|---|---|---|
| Cholesterol | 0.8mg | 0% | |
| Sodium | 703.68mg | 29% | |
| Potassium | 287.21mg | 6% | |
| Total Carbs | 12.45g | 4% | |
| Sugars | 1.86g | 7% | |
| Dietary Fiber | 2.17g | 9% | |
| Protein | 2.05g | 4% | |
| Vitamin C | 1.7mg | 3% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 1.1mg | 6% | |
| Calcium | 44mg | 4% | |
| Amount Per 100 g | |||
| Calories | 43.21 Kcal (181 kJ) | ||
| Calories from fat | 13.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.51g | 4% | |
|---|---|---|---|
| Cholesterol | 0.43mg | 0% | |
| Sodium | 377.48mg | 29% | |
| Potassium | 154.07mg | 6% | |
| Total Carbs | 6.68g | 4% | |
| Sugars | 1g | 7% | |
| Dietary Fiber | 1.16g | 9% | |
| Protein | 1.1g | 4% | |
| Vitamin C | 0.9mg | 3% | |
| Vitamin A | 0.2mg | 11% | |
| Iron | 0.6mg | 6% | |
| Calcium | 23.6mg | 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.
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