⏱ 45 min totalVegan Peanut Stew
Per 1 serving · 415 g · 8 ingredients
of a 2,000 cal day
- Protein21g15% of calories
- Carbs43g30% of calories
- Fat35g55% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Peanut Stew (415 g) has 537 calories, with 21 g of protein, 43 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (42% DV), dietary fiber (40% DV) and Vitamin C (31% DV). Keep an eye on saturated fat, which provides 34% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber40%
- Vitamin C31%
- Vitamin E44%
- Thiamine73%
- Niacin63%
Good source of
10–19% of the daily value
- Riboflavin (B2)16%
- Choline16%
- Calcium12%
- Selenium10%
Watch
20%+ of the daily value
- Saturated fat34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ Potato medium Potato
¼ medium Onion
¼ tsp Garlic
½ cup Tomatoes
⅜ cup Chickpeas
¹⁄₁₆ tsp, leaves Thyme- 🥄¼ cup Water
¼ cup Peanut butter
Directions
- 1
Chop the potato and dice the onion and garlic.
- 2
Cook the onion over medium heat until soft and translucent. Add the garlic and stir.
- 3
Add the tomatoes, peanut butter, and chickpeas, then stir. Season with thyme and add the potato. Pour in water, adjusting for desired thickness, and stir.
- 4
Cover and cook on low-medium heat for 25-35 minutes until the potatoes are cooked through. Enjoy!
Vitamins & minerals
Amounts for 1 serving (415 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 25 μg | 3% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 44% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 1 mg | 73% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 10 mg | 63% |
| Vitamin B6 | 1 mg | 80% |
| Folate (B9) | 102 μg | 26% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 117 mg | 12% |
| Iron | 3 mg | 43% |
| Potassium | 986 mg | 21% |
| Magnesium | 160 mg | 38% |
| Phosphorus | 348 mg | 50% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 60% |
| Manganese | 2 mg | 88% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 304 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,044 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 7 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 537 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 102minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in Vegan Peanut Stew?
One serving of Vegan Peanut Stew (1 serving) has 537 calories, which works out to 129 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Vegan Peanut Stew high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 15% 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 Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 30% 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 Stew?
404 mg per serving.
How much sugar is in Vegan Peanut Stew?
11 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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