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Calories602
Protein29.7g
Carbs90.3g
Fat17g
Fiber20.2g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
1,084.31 mcg RAE120.5% DV100% coverage
Vitamin C
181.3 mg201.4% DV100% coverage
Vitamin D
0 mcg0% DV100% coverage
Vitamin B6
1.16 mg68.4% DV100% coverage
Vitamin B12
0 mcg0% DV100% coverage
Folate
362.81 mcg DFE90.7% DV100% coverage
Calcium
162.81 mg12.5% DV100% coverage
Iron
10.04 mg55.8% DV100% coverage
Magnesium
163.52 mg38.9% DV100% coverage
Potassium
2,009.3 mg42.8% DV100% coverage
Phosphorus
429.88 mg34.4% DV100% coverage
Zinc
4.8 mg43.6% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use chickpeas: Add 150 g quartered tomatoes, 100 g diced red pepper, 80 g diced carrot, 18 g harissa, 6 g grated garlic, 2 g garam masala, 0.8 g smoked paprika, 12 g olive oil, 0.8 g salt, and 300 ml water to the slow cooker. Cover and cook on HIGH for 3 hours, then stir in 220 g drained chickpeas and 60 g spinach, cover for 15 minutes, add 10 g lemon juice, and serve once the center reaches 165°F. Remains vegan. No major regulated allergen is introduced. Chickpeas make a chunkier stew with similar fiber and slightly less protein.
Make it coconut-creamy: Add tomatoes, pepper, carrot, harissa, garlic, garam masala, paprika, salt, 100 g light coconut milk, 100 g lentils, and 420 g water to the slow cooker. Cook on HIGH for 3 hours 30 minutes, stir in spinach for 9 minutes, then add lemon and serve steaming. Remains vegan. Coconut is regulated as a tree nut in the US but not all regions. Coconut milk raises saturated fat and gives a richer, milder stew.
Storage and reheating
Refrigerate for up to 5 days.
Freezer-friendly for up to 60 days.
Suggested reheating: Microwave, Pan.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
A microwaved sweet-potato shortcut is explicitly disclosed before air-frying, then hot black beans and salsa fill both halves with avocado added fresh.