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Nutrition score

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Kidney bean & brown rice stew
Kidney bean & brown rice stew
78 Nutrition score
Dinner 🥄 10 min prep 🔥 30 min cook 👤 4 servings

A hearty, warming stew with kidney beans, tomatoes and warming spices served over brown rice. Simple and deeply satisfying.

vegan high protein high fibre gluten free
Ingredients (per serving)
Method
  1. 1 Sauté onion and garlic in oil until soft.
  2. 2 Add cumin, paprika and chilli. Cook 1 minute.
  3. 3 Add kidney beans and tomatoes. Simmer 20 minutes.
  4. 4 Cook brown rice separately per packet instructions.
  5. 5 Serve stew over rice with fresh coriander.

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Nutrition per serving
366 kJ
Energy (kJ)
175 kcal
Energy (kcal)
31.3 g
Carbohydrate
12.4 g
Protein
8.8 g
Fibre (NSP)
4 g
Total Sugars
0.96 g
Fat
11.5 mg
Sodium
0.01 g
Salt
Micronutrient
Potassium 849 mg
Phosphorus 249 mg
Magnesium 90.7 mg
Folate 80.2 µg
Calcium 63.8 mg
Chloride 62.3 mg
Vitamin A (RAE) 14.9 µg
Vitamin C 13.9 mg
Selenium 8.9 µg
Iron 3.5 mg
Vitamin K 3.1 µg
Niacin (B3) 1.8 mg
Zinc 1.7 mg
Manganese 0.874 mg
Pantothenic Acid (B5) 0.585 mg
Vitamin E (alpha-TE) 0.541 mg
Thiamin (B1) 0.392 mg
Copper 0.38 mg
Vitamin B6 0.266 mg
Riboflavin (B2) 0.105 mg
Minerals
Iodine 1.5 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.489 g
Saturated fat 0.171 g
Monounsaturated fat 0.126 g
Sugars (breakdown)
Sucrose 1.6 g
Glucose (dextrose) 1.3 g
Fructose 1.2 g
Lipids
Cholesterol 0.02 mg
Carbohydrate (breakdown)
Starch 26.1 g
Amino acids
Glutamic acid 2.1 g
Aspartic acid 1.3 g
Leucine 0.939 g
Arginine 0.877 g
Lysine 0.854 g
Valine 0.661 g
Phenylalanine 0.611 g
Isoleucine 0.53 g
Serine 0.529 g
Proline 0.521 g
Alanine 0.496 g
Threonine 0.461 g
Tyrosine 0.411 g
Glycine 0.411 g
Histidine 0.303 g
Methionine 0.191 g
Cysteine 0.174 g
Tryptophan 0.153 g
Carotenoids
Beta-carotene 172 µg
Proximate
Water 85.4 g
Vitamins
Biotin (Vitamin B7) 1.1 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.745 g
Omega-3 (Alpha-linolenic acid) 0.111 g
Flavonols
Quercetin 11.3 mg
Isorhamnetin 0.916 mg
Myricetin 0.737 mg
Kaempferol 0.237 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Catechin (+) 0.83 mg
Epicatechin (-) 0.175 mg
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Pelargonidin (total glycosides) 2.4 mg
Cyanidin (total glycosides) 1.6 mg
Delphinidin (total glycosides) 0.856 mg
Isoflavonoids
Isoflavonoids (total) 0 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.