Tia'S Spicy Bean Stew

1. Get ready for easy! Put everything in a sauce pan or crockpot. Mix together. Cook on medium heat, then turn to simmer for 25 - 30 minutes, then low/warm for several hours. Add water as needed. I serve over rice or egg noodles. We have also eaten this "as is" with a hearty french bread for dipping! Is even better the next day!

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	29.6638 g
Protein	195.7123 g
Carbohydrates	603.8258 g
Energy	3356.1275 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.9602 g
Water	352.2047 g
Aspartic acid	23.1067 g
Calcium, Ca	930.908 mg
Lutein + zeaxanthin	1409.552 g
Fiber, total dietary	133.1334 g
Carotene, beta	231.3549 g
Niacin	20.0362 mg
Vitamin A, RAE	29.2327 g
Arginine	14.0086 g
Riboflavin	1.9142 mg
Fatty acids, total polyunsaturated 15:0	0.0022 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0304 g
Fatty acids, total saturated 20:1	0.0152 g
Glutamic acid	31.654 g
Sodium, Na	140.2982 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0469 g
Total lipid (fat)	29.6638 g
Manganese, Mn	70.6302 mg
Fructose	5.6364 g
Proline	8.525 g
Fatty acids, total saturated 16:0	4.1398 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.0174 g
Sucrose	3.0238 g
Choline, total	741.6249 mg
Sugars, total	62.7405 g
Serine	10.3025 g
Fatty acids, total saturated 10:0	0.0068 g
Fatty acids, total saturated 18:0	0.4917 g
Fatty acids, total saturated 20:4 undifferentiated	0.0022 g
Vitamin B-6	3.6413 mg
Selenium, Se	20.9212 g
Ash	31.342 g
Fatty acids, total saturated 18:1 undifferentiated	5.877 g
Pantothenic acid	11.7019 mg
Phenylalanine	10.4604 g
Copper, Cu	7.037 mg
Betaine	0.11 mg
Thiamin	7.0655 mg
Methionine	2.8502 g
Iron, Fe	44.2311 mg
Carbohydrate, by difference	603.8258 g
Phosphorus, P	3038.1402 mg
Folate, total	4365.3468 g
Tocopherol, gamma	0.3261 mg
Alanine	8.5773 g
Valine	9.6004 g
Fatty acids, total saturated 18:2 undifferentiated	10.8938 g
Glycine	7.7827 g
Carotene, alpha	34.7826 g
Glucose (dextrose)	9.6235 g
Fatty acids, total saturated 14:0	0.0396 g
Zinc, Zn	30.7782 mg
Isoleucine	8.4961 g
Fatty acids, total saturated 12:0	0.0024 g
Fatty acids, total polyunsaturated	12.8561 g
Fatty acids, total saturated 14:1	0.0043 g
Leucine	15.2199 g
Tocotrienol, alpha	0.044 mg
Vitamin A, IU	722.0989 IU
Folate, DFE	4365.3468 g
Tryptophan	2.1561 g
Vitamin C, total ascorbic acid	35.871 mg
Phytosterols	17.214 mg
Fatty acids, total polyunsaturated 16:1 c	0.0087 g
Fatty acids, total polyunsaturated 18:1 c	0.9043 g
Fatty acids, total saturated 20:0	0.0152 g
Starch	12.3913 g
Tyrosine	5.3571 g
Vitamin K (phylloquinone)	60.7587 g
Fatty acids, total saturated	4.7085 g
Histidine	5.4054 g
Fatty acids, total monounsaturated	5.9455 g
Threonine	7.8925 g
Folate, food	4365.3468 g
Fatty acids, total polyunsaturated 17:0	0.0022 g
Fatty acids, total polyunsaturated 24:0	0.0065 g
Cryptoxanthin, beta	250 g
Vitamin E (alpha-tocopherol)	3.8918 mg
Magnesium, Mg	1327.582 mg
Lysine	13.1039 g
Potassium, K	11557.2286 mg
Cystine	2.2663 g
Fluoride, F	1.21 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic	1 teaspoon	4.172	0.9257	0.014
Onion	1	44	10.274	0.11
black pepper	0	0	0	0
Corn	1 can	186.9565	40.6522	2.9348
cumin	0.5 teaspoon	3.9375	0.4645	0.2338
chickpea	1 can	1133.4333	188.7556	18.1109
black bean	2 cans	1983.6282	362.7538	8.2603
red chili pepper flake	0.75 teaspoon	0	0	0
curry paste	1 teaspoon	0	0	0
pickapeppa sauce	2 teaspoons	0	0	0
tomato jalapeno	2 cans	0	0	0