Easy Moroccan Vegetarian Stew

1. Cook rice according to package directions.

2. Saute the onion, pepper, and garlic until soft and slightly brown.

3. Dump in your other canned ingredients, and seasonings. *seasonings may be adjusted to personal preference*.

4. Simmer.

5. Serve. over rice.

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Nutrient	Quantity
Total fats	30.5684 g
Protein	154.6114 g
Carbohydrates	457.8938 g
Energy	2699.9571 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5674 g
Water	666.6397 g
Aspartic acid	12.8093 g
Calcium, Ca	588.9233 mg
Lutein + zeaxanthin	557.918 g
Fiber, total dietary	63.5113 g
Carotene, beta	2218.0643 g
Niacin	22.1089 mg
Vitamin A, RAE	272.1164 g
Arginine	9.9649 g
Riboflavin	1.4814 mg
Tocopherol, beta	0.0454 mg
Glutamic acid	20.8095 g
Sodium, Na	287.625 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0968 g
Total lipid (fat)	30.5684 g
Manganese, Mn	99.3044 mg
Fructose	6.2142 g
Proline	4.5254 g
Fatty acids, total saturated 16:0	2.8738 g
Choline, total	628.1407 mg
Sugars, total	60.4638 g
Serine	5.4938 g
Fatty acids, total saturated 18:0	0.5271 g
Fatty acids, total saturated 20:4 undifferentiated	0.1179 g
Vitamin B-6	3.3444 mg
Selenium, Se	67.525 g
Ash	19.0464 g
Fatty acids, total saturated 18:1 undifferentiated	6.8422 g
Pantothenic acid	10.2236 mg
Phenylalanine	5.8139 g
Copper, Cu	4.0244 mg
Betaine	0.4536 mg
Thiamin	3.7305 mg
Retinol	68 g
Methionine	1.5541 g
Iron, Fe	32.4498 mg
Carbohydrate, by difference	457.8938 g
Phosphorus, P	1870.5136 mg
Folate, total	3078.9956 g
Tocopherol, gamma	0.5443 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0521 g
Lycopene	11670.9191 g
Alanine	4.87 g
Cholesterol	113.3333 mg
Valine	4.7911 g
Fatty acids, total saturated 18:2 undifferentiated	12.6122 g
Glycine	4.5605 g
Carotene, alpha	458.1278 g
Glucose (dextrose)	5.6699 g
Fatty acids, total saturated 14:0	0.0511 g
Zinc, Zn	17.8189 mg
Isoleucine	4.6381 g
Fatty acids, total polyunsaturated	13.4516 g
Leucine	7.8232 g
Tocotrienol, alpha	0.0454 mg
Vitamin A, IU	4308.9937 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0272 g
Folate, DFE	3381.2456 g
Tryptophan	1.0846 g
Vitamin C, total ascorbic acid	80.2858 mg
Phytosterols	31.7514 mg
Folic acid	432.9 g
Tyrosine	2.8169 g
Vitamin B-12	2.2667 g
Vitamin K (phylloquinone)	76.8838 g
Fatty acids, total saturated	3.4582 g
Histidine	2.933 g
Fatty acids, total monounsaturated	6.9391 g
Threonine	4.0572 g
Folate, food	2646.0956 g
Vitamin E (alpha-tocopherol)	7.5167 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0748 g
Magnesium, Mg	521.816 mg
Lysine	6.8345 g
Potassium, K	5020.8358 mg
Cystine	1.5696 g
Fluoride, F	10.4326 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Rice	1 cup	702	154.713	1.131
Tomato	16 ounces	81.6465	17.6447	0.9072
Garlic Clove	1	201.7333	0	1.1333
Bell Pepper	1	201.7333	0	1.1333
chili flake	0	201.7333	0	1.1333
salt pepper	0	201.7333	0	1.1333
red onion	1	0	0	0
chickpea	16 ounces	1714.5773	285.5361	27.3969
corn niblets	8 ounces	201.7333	0	1.1333