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Hearty Black-Eyed Pea and Tomato Stew |
Courtesy of www.Mealtime.orgReciMeals are designed to be complete meals that need only be accompanied by a beverage, and sometimes a side salad or slice of bread. A ReciMeal provides significant amounts of at least three of the five MyPyramid food groups: about 1/2 cup of fruits, 1/2 cup of vegetables, 1 ounce equivalent of grain foods, 2 ounces or the equivalent of lean meat or beans or 1 cup or the equivalent of milk per recipe serving Called "kunde," this hearty vegetarian stew comes from East Africa. Made with canned black-eyed peas and tomatoes, the vitamin C in the tomatoes makes the iron in the peas better used in your body. Served over brown rice and topped with peanuts, it's a hearty dish that makes a great meal! Ingredients: 2 teaspoons peanut oil 1 medium onion, chopped 1 can (15 ounces) black-eyed peas, drained and rinsed 1 can (15 ounces) diced tomatoes 1 1/2 cups ready-to-serve canned hearty tomato soup 3 cups cooked brown rice* 1/2 cup finely chopped peanuts Preparation Time: Approximately 10 minutes Cooking Time: Approximately 15 minutes Preparation: Heat oil in a medium, non-stick saucepan. Add onion. Cook and stir until onion is translucent, about 5 minutes. Lightly mash peas with a fork. Add peas, tomatoes and soup to onions in saucepan. Cook over medium heat for about 10 minutes, stirring occasionally, until slightly thickened to a stew-like consistency. Add water or more soup if too thick. Put 3/4 cup rice in each of four bowls. Serve stew over rice. Top with peanuts. Servings: 4 Nutrition Information Per Serving: Calories 450; Total fat 13g; Saturated fat 2g; Cholesterol 0mg; Sodium 680mg; Carbohydrate 69g; Fiber 10g; Protein 14g; Vitamin A 30%DV**; Vitamin C 25%DV; Calcium 10%DV; Iron 20%DV Per serving, this dish provides from MyPyramid: About 1 cup Vegetable Group; 1 1/2 ounces Grains Group; 2 ounces Meat and Beans Group **Tip: Cook rice the night before to save on preparation time. **Daily Value |
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