Serve this warming nightshade-free stew over cooked quinoa, brown rice, or just as it is! Add chicken or chickpeas to it for extra protein and nutrients if desired.
Ingredients
1 tablespoons
extra virgin olive oil
1 small
onions
chopped
1 teaspoons
Herbamare
(or sea salt)
1 teaspoons
turmeric powder
1 teaspoons
ground coriander
1 teaspoons
ground cardamom
½ teaspoons
ground cumin
½ teaspoons
freshly ground
black pepper
1 cans
coconut milk
1 cups
water
(or chicken bone broth)
1 small heads
cauliflower
cut into florets
2
carrots
peeled and chopped
2 small
sweet potatoes
peeled and chopped
1 cups
frozen peas
2 cups
chopped
kale
½ cups
chopped
cilantro
Optional Additions
cooked
chickpeas
cooked, chopped
boneless chicken breasts
chopped
zucchini
green beans
Nutrition Facts
Per serving Recipe serves 6
- Protein 8%
- Net carbs 26%
- Fat 66%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 233kcal
- Protein
- 4.7g
- Total Carbohydrates
- 19.2g
- Dietary Fiber
- 4.5g
- Net Carbs
- 14.7g
- Total Sugars
- 5.1g
- Sucrose
- 2.9g
- Glucose
- 1.2g
- Fructose
- 1.1g
- Maltose
- 0.02g
- Total Fat
- 17g
- Saturated Fat
- 13g
- Monounsaturated Fat
- 2.4g
- Polyunsaturated Fat
- 0.53g
- Sodium
- 328mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 35mg
- Thiamin (B1)
- 0.15mg
- Riboflavin (B2)
- 0.11mg
- Niacin (B3)
- 1.6mg
- Pantothenic Acid (B5)
- 0.93mg
- Vitamin B6
- 0.26mg
- Folate (B9)
- 61.3µg
- Choline
- 39.1mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 0.7mg
- Vitamin K1 (Phylloquinone)
- 45µg
Minerals
Minerals
- Calcium
- 72.7mg
- Iron
- 3.7mg
- Magnesium
- 63.3mg
- Phosphorus
- 139mg
- Potassium
- 577mg
- Zinc
- 0.96mg
- Copper
- 0.29mg
- Manganese
- 1.1mg
- Selenium
- 1.2µg
- Fluoride
- 1.3µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.11g
- Isoleucine
- 0.18g
- Leucine
- 0.29g
- Lysine
- 0.29g
- Methionine
- 0.07g
- Phenylalanine
- 0.2g
- Threonine
- 0.21g
- Tryptophan
- 0.05g
- Valine
- 0.25g
Non-Essential Amino Acids
- Alanine
- 0.24g
- Arginine
- 0.42g
- Aspartic Acid
- 0.54g
- Cystine
- 0.07g
- Glutamic Acid
- 0.77g
- Glycine
- 0.18g
- Proline
- 0.17g
- Serine
- 0.2g
- Tyrosine
- 0.12g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Caproic Acid (6:0)
- 0.08g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.99g
- Capric Acid (10:0)
- 0.81g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 2.3g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.06g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.47g
Other
Carotenoids
- Alpha-Carotene
- 715µg
- Beta-Carotene
- 5492µg
- Beta-Cryptoxanthin
- 3.9µg
- Lutein + Zeaxanthin
- 962µg
- Lycopene
- 0.24µg
Plant Sterols (Phytosterols)
- Phytosterols
- 20mg
- Beta-Sitosterol
- 0.03mg
Other Compounds
- Betaine
- 0.18mg
