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Veggie and Protien Stew Recipe

Looking for an easy veggie and protien stew recipe? Learn how to make veggie and protien stew using healthy ingredients.


Submitted by delia828

Makes 20 servings



A good way to fill up or eat days your family is eating high carbs or fried foods. The spice is a kicker and you can pretty much add any protein to the veggie and protien stew. Use any spice you like, I uses tumeric, ginger, and curry because I get a warm feeling of eating Indian, Chinese, and island food all in one hearty dish up to 2 cups 3 times a day. 10 portions or more depending on the size of your vegetables.

Recipe Ingredients for veggie and protien stew

1 lb boneless skinless chicken thighs
2 cup chopped tomato
1 can tomato paste
3 lb cabbage
30 baby carrots
3 yellow onions
3 cup String Beans
1 lb black beans
4 cup chicken broth
2 cups Brown rice
1/4 cup minced garlic
2 tbs olive oil
2 tbs turmeric
2 tbs ginger
2 tbs curry
2 cup water
1 lb Cooked Salad Shrimp
1 lb imitation crabmeat
2 tbs black pepper
2 tbs cayenne powder
1 tbs splenda
1 yellow squash
2 zucchini

Recipe Directions for veggie and protien stew

  1. Cook black beans in a pot with munched garlic, seasoning, Brown rice, olive oil and chicken. Start in a poached style then simmer.

  2. Debone and skin chicken if u used whole portions

  3. In a dutch oven combine all ingredients except crab, shrimp, and stringbeans.

  4. Combine all ingredients and it will thicken to a stew.

Categories

Soup

Nutrition Facts
Serving Size 356.9g
Amount Per Serving
Calories
316
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
69mg
23%
Sodium
455mg
19%
Potassium
1014mg
29%
Total Carbohydrates
46.3g
15%
Dietary Fiber
8.8g
35%
Sugars
8.5g
Protein
23.1g
Vitamin A 56% Vitamin C 66%
Calcium 11% Iron 24%
* 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
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in vitamin A
  • Very high in vitamin C
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