South of the Border Stew

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  • Category: Entree
  • Recipe tags: Entree
  • Author: Healthy Food Now

  • Number of servings: 8
  • Calories: 431


Call the border patrol and cordon off all plates, this is one you won’t want to share. Black beans, stewed eggplant, bell peppers and squash are seasoned with chili powder, cumin, bay leaf and oregano. Get it quick, before it’s out of your jurisdiction.

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Nutrition Facts

Serving Size

Serving Per Recipe About 8

Amount Per Serving

Calories 431 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 201mg 8%
Total Carbohydrates 86g 29%
Dietary Fiber 15g 59%
Sugars 10g
Protein 19g 37%
Vitamin A 2693IU 54% Vitamin C 149mg 249%
Calcium 142mg 14% Iron 5mg 29%
Vitamin E 3mg 9% Vitamin K 23µg 29%
Thiamin 1mg 53% Riboflavin 0mg 23%
Vitamin D 0IU 0% Niacin 6mg 29%
Vitamin B6 1mg 50% Vitamin B12 0µg 0%
Pantothenic acid 2mg 18% Folate 305µg 76%
Phosphorus 443mg 44% Magnesium 204mg 51%
Zinc 4mg Selenium 15µg
Copper 1mg Manganese 3mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Full Breakdown

% Daily Value *
Water 325g
Energy 431kcal
Energy 1802kJ
Protein 19g 37%
Total lipid (fat) 3g 5%
Ash 5g
Carbohydrate, by difference 86g 29%
Fiber, total dietary 15g 59%
Sugars, total 10g
Sucrose 1g
Glucose (dextrose) 3g
Fructose 4g
Calcium, Ca 142mg 14%
Iron, Fe 5mg 29%
Magnesium, Mg 204mg 51%
Phosphorus, P 443mg 44%
Potassium, K 1718mg 49%
Sodium, Na 201mg 8%
Zinc, Zn 4mg
Copper, Cu 1mg
Manganese, Mn 3mg
Selenium, Se 15µg
Fluoride, F 2µg
Vitamin C, total ascorbic acid 149mg 249%
Thiamin 1mg 53%
Niacin 6mg 29%
Pantothenic acid 2mg 18%
Vitamin B-6 1mg 50%
Folate, total 305µg
Folate, food 305µg 76%
Folate, DFE 306µg
Choline, total 70mg
Vitamin A, RAE 135µg
Carotene, beta 1422µg
Carotene, alpha 187µg
Cryptoxanthin, beta 179µg
Vitamin A, IU 2693IU 54%
Lycopene 4497µg
Lutein + zeaxanthin 2752µg
Vitamin E (alpha-tocopherol) 3mg 9%
Vitamin K (phylloquinone) 23µg 29%
Fatty acids, total saturated 1g 3%
16:0 1g
Fatty acids, total monounsaturated 1g
18:1 undifferentiated 1g
Fatty acids, total polyunsaturated 1g
18:2 undifferentiated 1g
Phytosterols 14mg
Threonine 1g
Isoleucine 1g
Leucine 1g
Lysine 1g
Phenylalanine 1g
Tyrosine 1g
Valine 1g
Arginine 1g
Alanine 1g
Aspartic acid 2g
Glutamic acid 3g
Glycine 1g
Proline 1g
Serine 1g
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