Vitamin B6: Turkey Stew with Pinto Beans and Chickpea Recipe - Dr. Lucas MD
A hearty and nutritious turkey stew loaded with pinto beans, chickpeas, and spices. Rich in Vitamin B6, perfect for a cozy, flavorful meal.
Serving Size: 2
Preparation Time: 10 minutes
Cooking Time: 18 to 20 minutes
Active Ingredient
- Vitamin B6: 0.78 mg (60% DV)
Ingredients
- 1⁄2 cup pinto beans (canned)
- 1 cup chickpeas (canned)
- 1⁄4 lb turkey (diced)
- 1⁄2 shallot (sliced)
- 2 tablespoons marinara sauce
- 1⁄4 cup green onions
- 1⁄2 sweet potato (peeled and cubed)
- 1 tablespoon sunflower seeds
- 1⁄2 teaspoon cayenne pepper
- 1 lemon (juiced and zested)
- 1⁄2 tablespoon soy sauce
- 1⁄2 teaspoon cumin seeds
- 1⁄4 teaspoon dried oregano
- Salt as needed
- Black pepper as needed
- 1 tablespoon olive oil
- 2 to 3 garlic cloves (minced)
- 1⁄2 inch ginger (peeled and finely grated)
Directions
- Heat oil in a pan and add turkey. Sauté for 2 to 3 minutes until golden brown, then add minced garlic, salt, cayenne pepper, cumin seeds, and oregano. Sauté until aromatic. Add shallots and further sauté for 2 minutes until translucent.
- Add marinara sauce, sweet potato, sunflower seeds, soy sauce, pinto beans, chickpeas, and about 2½ cups of water. Cook at high heat until it starts boiling, then simmer for about 15 minutes until the gravy slightly thickens.
- Add ginger, green onions, lemon juice, and zest, then remove from heat and season with black pepper. Serve hot.
Why You’ll Love It
This turkey stew combines tender turkey, nutritious beans, and chickpeas for a hearty and flavorful meal. The spices, lemon, and ginger bring warmth and brightness, making it a perfect option for a comforting and nourishing dish.
Tips
- Rinse canned beans and chickpeas thoroughly to reduce sodium content.
- For a thicker stew, cook uncovered for the last 5 minutes.
- Garnish with fresh cilantro for added flavor.
Nutritional Information
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 380 kcal | 19% |
| Total Fat | 15 g | 23% |
| Saturated Fat | 2.5 g | 13% |
| Cholesterol | 45 mg | 15% |
| Sodium | 780 mg | 33% |
| Total Carbohydrate | 42 g | 14% |
| Dietary Fiber | 12 g | 48% |
| Sugars | 6 g | — |
| Protein | 28 g | 56% |
| Vitamin A | 8000 IU | 160% |
| Vitamin C | 30 mg | 33% |
| Calcium | 100 mg | 10% |
| Iron | 5 mg | 28% |
| Vitamin B6 | 0.78 mg | 60% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Note: Nutritional values are approximate and can vary based on ingredient brands and preparation methods.
