FRENCH BEAN STEW
|French beans||1 Pound|
|Baby marrows||2 Small (Squash)|
|Oil||1 Cup (16 tbs)|
|Garlic||1 Clove (5 gm)|
Prepare and steam the beans and turnip for 10 minutes, then add the peeled, sliced brinjal, the sliced marrow and the quartered potatoes and steam for another 10 minutes.
Meanwhile heat the oil and fry the chopped onions and the skinned minced garlic for 10 minutes, then add the skinned chopped tomatoes and cook for 5 minutes.
Stir in the flour, add the stock gradually stirring until smooth.
Season and add the steamed vegetables to the onion and tomato mixture.
Cover and simmer very gently for about 40 minutes, or until the stew is done.
This can be baked in a moderate oven for 45 minutes instead of on the top of the stove.
Serving size: Complete recipe
Calories 3087 Calories from Fat 2125
% Daily Value*
Total Fat 240 g369.9%
Saturated Fat 32.4 g161.8%
Trans Fat 0 g
Cholesterol 9.6 mg3.2%
Sodium 2231.5 mg93%
Total Carbohydrates 201 g67.1%
Dietary Fiber 54.1 g216.3%
Sugars 54.2 g
Protein 57 g113.6%
Vitamin A 79.6% Vitamin C 465.2%
Calcium 36.5% Iron 46.8%
*Based on a 2000 Calorie diet