Directions:
- Heat oil in a pan.
- Add chopped beef and onions and cook until browned.
- Lower hear and add flour (sprinkled) over beef and stir through.
- Add water, stir.
- Add tomato paste and peas.
- Add garlic, vegetables, herbs, lentils or barley, oats and salt. Stir well.
- All should be covered with water, add more if not.
- Simmer covered over low heat 2 - 3 hours. Stir occasionally and add more water if needed.
- TO SERVE.
- Slice or chop raw spinach, place a generous serve in bottom of each individual bowl,
- Ladle hot stew over. Stew will lightly cook the spinach.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 423.99 Kcal (1775 kJ) | ||
| Calories from fat | 92.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.27g | 16% | |
|---|---|---|---|
| Cholesterol | 64.69mg | 22% | |
| Sodium | 255.98mg | 11% | |
| Potassium | 1514.32mg | 32% | |
| Total Carbs | 51.47g | 17% | |
| Sugars | 10.44g | 42% | |
| Dietary Fiber | 16.17g | 65% | |
| Protein | 33.6g | 67% | |
| Vitamin C | 33.7mg | 56% | |
| Vitamin A | 0.8mg | 27% | |
| Iron | 7.6mg | 42% | |
| Calcium | 170.9mg | 17% | |
| Amount Per 100 g | |||
| Calories | 66.1 Kcal (277 kJ) | ||
| Calories from fat | 14.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.6g | 16% | |
|---|---|---|---|
| Cholesterol | 10.09mg | 22% | |
| Sodium | 39.91mg | 11% | |
| Potassium | 236.09mg | 32% | |
| Total Carbs | 8.03g | 17% | |
| Sugars | 1.63g | 42% | |
| Dietary Fiber | 2.52g | 65% | |
| Protein | 5.24g | 67% | |
| Vitamin C | 5.3mg | 56% | |
| Vitamin A | 0.1mg | 27% | |
| Iron | 1.2mg | 42% | |
| Calcium | 26.6mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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