Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Cannellini Bean | not in our table | 0 |
| Leaf | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 x carrots, finely chopped
- large onion, finely chopped
- 1 tbsp olive oil
- 2 x cloves garlic, finely minced
- 1 can kidney beans (19 oz.)
- 1 can cannellini beans (19 oz.)
- 1 tbsp leaf basil, crumbled
- 1 tbsp leaf oregano, crumbled
- 1 can tomatoes in juice (28 oz)
- 1/4 cup tomato paste
- 1/4 lbs fresh mushrooms, sliced
- 1 pack (10 oz) broccoli, thawed
- 1/4 tsp pepper
- =
Directions
Saute carrot and onion in oil in large non-stick saucepan till softened, 5 minutes; add 1 to 2 tablespoons water if sticking. Add garlic; saute 30 seconds. Add drained and rinsed beans, basil, oregano, tomatoes (broken up), tomato paste and mushrooms; simmer, covered 25 minutes to mingle flavors. Add broccoli; cook 5 minutes. Add pepper. Per serving: ¾ cup = calories - 190, protein ~ 11 g., fat - 3 g., carbohydrate - 35 g., cholesterol ~ 0, sodium - 523 mg