Recipes · Jamaican · Stews
Stew Peas
One serving has 582 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (123%), zinc (111%), manganese (76%), copper (67%), phosphorus (65%) and selenium (56%). Ready in 125 minutes.
- Preparation: 15 min
- Cooking: 110 min
- Makes: 1 serving (273 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten
Ingredients
- 40 g Kidney beans, red, dried
- 100 g Beef chuck, raw
- 80 g Coconut milk, canned
- 12 g Scallions, raw
- 6 g Garlic, raw
- 0.5 g Thyme, dried
- 2 g Chili peppers, red, raw
- 20 g Flour, all-purpose
- 12 g Water
- 0.6 g Salt
Method
- Rinse the kidney beans, cover with plenty of water and boil hard for 10 minutes (important for safety with dried kidney beans), then drain.
- Return the beans to the pot with fresh water, the beef, garlic and whole chili, and simmer, covered, for 1.5 hours until the beans and beef are both tender.
- Stir in the coconut milk, scallion and thyme and simmer for 15 minutes.
- Mix the flour with the water to a stiff paste and roll into a few small dumplings ('spinners'); drop them into the pot.
- Simmer for 12-15 minutes more until the dumplings are cooked through and the stew has thickened.
- Remove the whole chili, season with the salt, and serve hot over rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 582 kcal | 27% |
| Carbohydrates | 45.4 g | |
| Water | 159 mL | |
| Fiber | 7.3 g | 25% |
| Protein | 32.5 g | 68% |
| Tryptophan | 0.38 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.4 g | |
| Methionine | 0.75 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.97 g | |
| Fat | 31.7 g | |
| Monounsaturated | 7.6 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.9 g | |
| Saturated | 21.1 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 66 mg | |
| Calcium | 92.3 mg | 9% |
| Copper | 0.6 mg | 67% |
| Iron | 9.3 mg | 52% |
| Magnesium | 121 mg | 39% |
| Manganese | 1.4 mg | 76% |
| Phosphorus | 457 mg | 65% |
| Potassium | 1,138 mg | 24% |
| Selenium | 30.7 µg | 56% |
| Sodium | 328 mg | |
| Zinc | 8.8 mg | 111% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 218 µg | 55% |
| Cobalamin (vitamin B12) | 2.9 µg | 123% |
| Choline | 100 mg | 24% |
| Vitamin A | 11.9 µg | 2% |
| Vitamin C | 9.8 mg | 13% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 0.41 mg | 3% |
| Vitamin K | 37.6 µg | 42% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.