jamaican

Jamaican Ital Stew with Coconut and Beans

Name: Jamaican Ital Stew with Coconut and Beans
Yield: 1 serving
Cuisine: jamaican
Ingredients: 184 g cooked kidney beans, drained; 184 g pumpkin, diced; 125 g coconut milk; 75 g carrot, sliced; 67 g green bell pepper, chopped; 50 g yellow onion, chopped; 5 g garlic, minced; 5 g vegetable oil; 134 g water; 2 g fresh thyme leaves; 0.83 g ground allspice; 8 g lime juice

This simmered dish pairs cooked kidney beans, drained with coconut milk, pumpkin, diced and carrot, sliced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced High satiety Vegan Vegetarian Gluten free Heart friendly

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

23 g Protein

78 g Carbohydrates

33 g Fat

20 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

184g cooked kidney beans, drained 234 kcal
184g pumpkin, diced 48 kcal
125g coconut milk 246 kcal
75g carrot, sliced 31 kcal
67g green bell pepper, chopped 13 kcal
50g yellow onion, chopped 20 kcal
5g garlic, minced 7 kcal
5g vegetable oil 44 kcal
134g water 0 kcal
2g fresh thyme leaves 2 kcal
1g ground allspice 2 kcal
8g lime juice 2 kcal

Cooking instructions

yellow oniongarlicvegetable oil
Preheat an air fryer to 400 F/200 C and brush or spray the food with the listed oil. Cook onion and garlic 2 minutes.
carrotgreen bell pepper
Add carrot and bell pepper; cook 3 minutes to soften slightly.
cooked kidney beanspumpkinwaterfresh thyme leavesground allspice
Stir in pumpkin, cooked kidney beans, thyme, allspice, and water. Bring to a simmer.
pumpkin
Cover and cook 12-15 minutes until pumpkin is tender.
coconut milk
Pour in coconut milk and simmer uncovered 3-5 minutes to thicken slightly.
green bell pepperlime juice
Finish with lime juice and black pepper. Serve hot.