Vegetable Kare-Kare (Peanut Stew) Recipe
Download Vegetable Kare-Kare (Peanut Stew) Recipe (269k) handout.
- 9 ounces (250 grams) gluten (Gluten is made from protein that is in a variety of grains, such as wheat and rye, and is mixed with water and kneaded. A form of wheat gluten, seitan, goes through the process and is sold as strips or in cans at health food stores and Asian supermarkets.) or seitan, cubes
- 1 onion, medium, sliced
- 2 cloves garlic, crushed
- 2 tablespoons corn oil
- ½ cup ground peanuts
- ¼ cup ground toasted rice
- ¼ teaspoon salt
- 3.5 ounces (100 grams) string beans, sliced
- 7 ounces (200 grams) eggplant, sliced
- 5 ounces (150 grams) banana heart or bud
- 3.5 ounces (100 grams) bok choy (pechay), sliced
To make ground, toasted rice: Place rice, ½ cup at a time, in a frying pan or wok and heat over moderate heat, stirring frequently to keep it from burning and to allow it to develop a uniform, deep golden color – 2 to 3 minutes. Then remove it from heat and cool to room temperature. Grind the toasted rice coarsely — not finely ground — in a blender, or spice or coffee grinder.
- Saute gluten cubes in corn oil. Add garlic and onions.
- Pour enough water to cover gluten, and add ground peanuts and ground rice to thicken.
- Add atsuete for coloring, and season with salt.
- Add the eggplant, then string beans, then banana, then bok choy (pechay).
- Place on top of the cooked gluten.
- Yield: 6 servings
- Each serving provides:
- Calories: 300 kcal
- Total fat: 12 g
- Saturated fat: 1.5 g
- Cholesterol: 0 mg
- Sodium: 125 mg
- Total fiber: 4 g
- Protein: 36 g
- Carbohydrates: 20 g
- Potassium: 320 mg
This version of vegetable kare-kare is healthier than the traditional Filipino dish because:
- It does not contain cholesterol because it uses the protein product gluten instead of oxtails or other meat.
- It includes a lot of vegetables and fruit.
- The rich, nutty sauce has only a small amount of sodium.
Source: PHC Alive Diet, Division of Nutrition and Dietetics, Philippine Heart Center, East Avenue, Quezon City, Philippines, page 91.
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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.
Last Updated March 2012