Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community

Session 9 Handout Vegetable Kare-Kare (Peanut Stew) Recipe

Download Vegetable Kare-Kare (Peanut Stew) Recipe (269k) handout.

Ingredients

• 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.

Instructions

1. Saute gluten cubes in corn oil. Add garlic and onions.
2. Pour enough water to cover gluten, and add ground peanuts and ground rice to thicken.
3. Add atsuete for coloring, and season with salt.
4. Add the eggplant, then string beans, then banana, then bok choy (pechay).
5. Place on top of the cooked gluten.

Nutritional Information

• 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

Quick Facts

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