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Tuscan Stew with Cauliflower and Carrot Mash Recipe

Looking for an easy Tuscan Stew with Cauliflower and Carrot mash recipe? Learn how to make Tuscan Stew with Cauliflower and Carrot mash using healthy ingredients.


Submitted by alixe

Makes 1 serving



Use lentils or mixed beans ideally but whatever is around is fine

Recipe Ingredients for Tuscan Stew with Cauliflower and Carrot mash

1 clove garlic
1/3 cup eggplant
1/2 cup cabbage
3 slices leek
1 tbsp pinto beans (or mixed beans or lentils)
7 oz canned tomatoes
1 tsp oregano
1 cup cauliflower (3 florets)
1/2 carrot, finely chopped
2 tbsp soy milk
1 tbsp soy sauce

Recipe Directions for Tuscan Stew with Cauliflower and Carrot mash

  1. Saute garlic

  2. Add veg and lentils to adequate water

  3. Simmer for 10mins with stock

  4. Add tomatoes simmer 20 mins

  5. Meanwhile boil cauliflower and carrot

  6. Drain caulilower and carrot mash/puree with soy milk and black pepper.

Categories

Main Dish

Nutrition Facts
Serving Size 472.4g
Amount Per Serving
Calories
175
Calories from Fat
14
% Daily Value*
Total Fat
1.6g
2%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
991mg
41%
Potassium
1301mg
37%
Total Carbohydrates
34.8g
12%
Dietary Fiber
10.7g
43%
Sugars
13.4g
Protein
9.9g
Vitamin A 144% Vitamin C 152%
Calcium 13% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • Very high in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • High in sugar
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