Name: Ikarian Stew
Yield: 4
Ingredients: 200g Barley; 200g Brown rice; 1 medium Onions; 1 large Carrots; 1 tbsp Olive oil; 2 Cube Vegetable Stock Cubes; 16 oz Artichoke Hearts; 1 potato, large Potato; 1 leek Leeks; 450g Peas; 1 tbsp Dill; 1 tsp Salt; 2 tsp Salt; 1 tsp Pepper

1 serving of ikarian stew (Blue Zones Cookbook) contains 615 Calories. The macronutrient breakdown is 78% carbs, 10% fat, and 13% protein. This is a good source of protein (35% of your Daily Value), fiber (71% of your Daily Value), and potassium (20% of your Daily Value).

Ingredients

Original Recipe
Scaled to 1 serving

Barley
Pearled, raw

200g
Brown rice
Long-grain, raw

200g
Onions
Raw

1 medium or 110g
Carrots
Raw

1 large or 72g
Olive oil
Salad or cooking

1 tbsp or 14g
Vegetable Stock Cubes
Tesco

2 Cube or 20g
Artichoke Hearts
Quartered - Giant

16 oz or 454g
Potato
Flesh and skin, raw

1 potato, large or 369g
Leeks
(bulb and lower leaf-portion), raw

1 leek or 89g
Peas
Green, frozen, unprepared

450g
Dill
Fresh

1 tbsp or 0.6g
Salt
Table

1 tsp or 6g
Salt
Table

2 tsp or 12g
Pepper
Spices, black

1 tsp or 2g

Amount Unit

Nutrition Facts

For 1 serving of ikarian stew (499g)

Nutrient	Value	%DV
Calories	615
Fats	7g	9%
Saturated fats	1g	4%
Trans fats	0g
Cholesterol	0mg	0%
Sodium	2145mg	93%
Carbs	121g	44%
Net carbs	101g
Fiber	20g	71%
Sugar	10g
Protein	20g

Calcium	148mg	15%
Iron	5mg	66%
Potassium	958mg	20%
Vitamin D	0μg	0%
Vitamins and Minerals
Alpha carotene	648μg
Beta carotene	3101μg
Caffeine	0mg
Choline	81mg	15%
Copper	1mg	72%
Fluoride	1μg
Folate (B9)	119μg	30%
Lycopene	0.3μg
Magnesium	174mg	41%
Manganese	3mg	143%
Niacin	8mg	51%
Pantothenic acid	2mg	38%
Phosphorus	445mg	64%
Retinol	0μg
Riboflavin (B2)	0.2mg	19%
Selenium	33μg	61%
Theobromine	0mg
Thiamine	1mg	54%
Vitamin A IU	5720IU
Vitamin A	286μg	32%
Vitamin B12	0μg	0%
Vitamin B6	1mg	65%
Vitamin C	44mg	49%
Vitamin D IU	0IU
Vitamin D2	0μg
Vitamin D3	0μg
Vitamin E	1mg	7%
Vitamin K	51μg	42%
Zinc	3mg	30%
Sugars
Sugar	10g
Sucrose	7g
Glucose	2g
Fructose	1g
Lactose	0g
Maltose	0.1g
Galactose	0g
Starch	19g
Fats
Saturated fats	1g	4%
Monounsaturated fats	3g
Polyunsaturated fats	1g
Trans fats	0g
Fatty Acids
Total omega 3	0g
Total omega 6	0g
Alpha Linolenic Acid (ALA)	0g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	1g
Arginine	1g
Aspartic acid	2g
Cystine	0.2g
Glutamic acid	3g
Glycine	1g
Histidine	0.3g
Hydroxyproline	0g
Isoleucine	1g
Leucine	1g
Lysine	1g
Methionine	0.3g
Phenylalanine	1g
Proline	1g
Serine	1g
Threonine	1g
Tryptophan	0.2g
Tyrosine	0.4g
Valine	1g