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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 521.4
  • Total Fat: 15.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 131.2 mg
  • Total Carbs: 49.9 g
  • Dietary Fiber: 4.6 g
  • Protein: 4.7 g

View full nutritional breakdown of 4 bean mix stew calories by ingredient
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4 bean mix stew

Submitted by: SLEEKY1

Introduction

A quick and wholesome meal A quick and wholesome meal
Number of Servings: 4

Ingredients

    1 medium onion chopped
    3 cloves garlic
    Small yam
    1 medium carrot
    Quarter cup olive oil
    450 gram can mixed beans
    4 ripe tomatoes grated for pulp
    boiled rice to serve wholegrain or white
    half tablespoon curry powder

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Directions

Brown chopped onion in a medium saucepan with the olive oil
Add grated yam and carrot and garlic
Fry stirring all the time until veges 'sweat' a little
Add curry powder and stock cube and fry for a minute
Add tomato pulp and simmer for about 20 minutes. If mixture seems a little dry add about half a cup of water.
While that is simmering cook rice according to preference and serve with bean mix.

Recipe makes 6 small servings or 4 large ones

Number of Servings: 4

Recipe submitted by SparkPeople user SLEEKY1.






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Member Ratings For This Recipe


  • Good
    1 of 1 people found this review helpful
    We have to add the curry to the oil and let it heat before adding anything else. Curry only unfold the full flavor when fried in oil/butter. - 3/2/09

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