⏱ 30 min totalVegan Peanut and Sweet Potato Stew
Per 1 serving · 516 g · 15 ingredients
of a 2,000 cal day
- Protein21g16% of calories
- Carbs52g41% of calories
- Fat25g43% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Peanut and Sweet Potato Stew (516 g) has 481 calories, with 21 g of protein, 52 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (41% DV), dietary fiber (56% DV) and Vitamin A (50% DV). Keep an eye on sodium and saturated fat, which provide 42% and 22% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Dietary fiber56%
- Vitamin A50%
- Vitamin C71%
- Vitamin E44%
- Vitamin K216%
Good source of
10–19% of the daily value
- Choline14%
- Calcium17%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ medium Onion
½ cloves, minced Garlic
¼ tbsp Ginger root- 🥄⅛ tsp Crushed red pepper flakes
½ cup Tomatoes
2 tbsp Peanut butter
¼ tsp Coriander seed
½ cup Vegetable broth
¼ sweetpotato, 5" long Sweet potato
¼ can Black beans
¼ cup Green peas
½ cup, chopped Kale- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Heat olive oil in a large pot over medium heat. Add chopped onion and cook until soft, about 8 minutes.
- 2
Add minced garlic, ginger, and crushed red pepper flakes. Cook for 2 minutes.
- 3
Stir in the crushed tomatoes, then add peanut butter and coriander, mixing until smooth.
- 4
Add vegetable broth and chopped sweet potato. Cover and simmer for 15 minutes until sweet potatoes are tender.
- 5
Add black beans, peas, and kale. Cook until beans and peas are heated through and kale is wilted.
- 6
Season with salt and pepper. Adjust chili flakes to taste. Serve and enjoy.
Vitamins & minerals
Amounts for 1 serving (516 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 446 μg | 50% |
| Vitamin C | 64 mg | 71% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 44% |
| Vitamin K | 259 μg | 216% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 182 μg | 46% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 174 mg | 17% |
| Iron | 6 mg | 69% |
| Potassium | 1,269 mg | 27% |
| Magnesium | 153 mg | 36% |
| Phosphorus | 347 mg | 50% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 132% |
| Manganese | 1 mg | 63% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,317 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 6,127 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 7 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 481 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Vegan Peanut and Sweet Potato Stew?
One serving of Vegan Peanut and Sweet Potato Stew (1 serving) has 481 calories, which works out to 93 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Vegan Peanut and Sweet Potato Stew high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Peanut and Sweet Potato Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Peanut and Sweet Potato Stew?
963 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Peanut and Sweet Potato Stew?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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