Spiced Bean Stew

1. Soften the onions and garlic in a large pan with the olive oil.

2. Add the powdered spices and stir well for a few minutes.

3. Add in the tomatoes and then the beans.

4. Pour in a can of water and leave the mixture to simmer for at least half an our until stewed.

5. Serve the stew garnished with a generous amount of parsley and accompanied by brown rice.

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Nutrient	Quantity
Total fats	12.4885 g
Protein	77.0019 g
Carbohydrates	245.6805 g
Energy	1346.5365 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.8289 g
Water	1141.9845 g
Aspartic acid	9.3141 g
Calcium, Ca	736.8674 mg
Lutein + zeaxanthin	233.664 g
Fiber, total dietary	89.8903 g
Fatty acids, total saturated 22:0	0.0092 g
Carotene, beta	2207.625 g
Niacin	7.4643 mg
Vitamin A, RAE	204.3885 g
Arginine	4.5479 g
Riboflavin	0.9516 mg
Tocopherol, beta	0.0114 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0052 g
Fatty acids, total saturated 20:1	0.0258 g
Glutamic acid	13.225 g
Sodium, Na	129.7575 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0957 g
Total lipid (fat)	12.4885 g
Manganese, Mn	5.2402 mg
Fructose	2.1412 g
Proline	3.0563 g
Fatty acids, total saturated 16:0	1.8909 g
Sucrose	1.5933 g
Choline, total	57.8471 mg
Sugars, total	28.7902 g
Serine	3.9157 g
Fatty acids, total saturated 10:0	0.0004 g
Fatty acids, total saturated 18:0	0.2461 g
Vitamin B-6	2.0854 mg
Selenium, Se	44.425 g
Ash	16.002 g
Fatty acids, total saturated 18:1 undifferentiated	5.6315 g
Pantothenic acid	5.3056 mg
Phenylalanine	3.8942 g
Copper, Cu	2.6627 mg
Betaine	0.2484 mg
Thiamin	2.8152 mg
Methionine	1.0819 g
Iron, Fe	29.8516 mg
Carbohydrate, by difference	245.6805 g
Phosphorus, P	1649.5578 mg
Folate, total	1324.5414 g
Tocopherol, gamma	0.0967 mg
Alanine	3.0793 g
Valine	3.7701 g
Fatty acids, total saturated 18:2 undifferentiated	2.1477 g
Glycine	2.8689 g
Carotene, alpha	432.7225 g
Glucose (dextrose)	3.1822 g
Fatty acids, total saturated 14:0	0.0123 g
Zinc, Zn	9.9372 mg
Isoleucine	3.1915 g
Tocopherol, delta	0.0029 mg
Fatty acids, total saturated 12:0	0.0012 g
Fatty acids, total polyunsaturated	2.9766 g
Tocotrienol, gamma	0.001 mg
Fatty acids, total polyunsaturated 17:1	0.0084 g
Leucine	5.7222 g
Tocotrienol, alpha	0.1094 mg
Vitamin A, IU	4101.611 IU
Folate, DFE	1324.5414 g
Tryptophan	0.8781 g
Vitamin C, total ascorbic acid	139.9861 mg
Phytosterols	42.818 mg
Galactose	0.0022 g
Fatty acids, total polyunsaturated 18:1 c	0.0184 g
Fatty acids, total saturated 20:0	0.0284 g
Tyrosine	2.0562 g
Vitamin K (phylloquinone)	60.8863 g
Fatty acids, total saturated	2.1956 g
Histidine	2.019 g
Fatty acids, total monounsaturated	5.7613 g
Threonine	3.0654 g
Folate, food	1324.5414 g
Fatty acids, total polyunsaturated 17:0	0.0015 g
Cryptoxanthin, beta	71.139 g
Vitamin E (alpha-tocopherol)	3.4799 mg
Magnesium, Mg	681.5749 mg
Lysine	4.9812 g
Potassium, K	6392.9303 mg
Cystine	0.8378 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	0.5 tablespoon	59.67	0	6.75
Cinnamon	0.5 teaspoon	0	0	0
Onion	1	64	14.944	0.16
Paprika	0.5 teaspoon	3.243	0.6209	0.1482
Tomato	3	125.58	27.846	1.092
Water	16 ounces	0	0	0
Cardamom	0.5 teaspoon	3.11	0.6847	0.067
Garlic Clove	2	0	0	0
cumin	1 teaspoon	7.875	0.929	0.4677
white bean	1 can	1083.0585	200.6559	3.8036
pinto bean	1 can	0	0	0
parsley sprig	0	0	0	0