| Winter Vegetable Stew - Dietitian's Choice Recipe
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| Servings: 6 Category: Casserole/Chili/Stew |
(104 ratings) |
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Nutrition
Information:
Calories:
160
Protein:
6g
Carbs:
35 g
Fat:
1 g
Saturated Fat:
0 g
Sodium:
450 mg
Fiber:
9 g
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Ingredients - 1 cup onions, cut into 1/2 inch wedges
- 1 sweet potato, peeled and cubed
- 2 carrots, peeled and chopped
- 1 lb banana or Hubbard squash, peeled and cubed
- 1 cup parsnips, peeled and cubed
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 2 cups low sodium vegetable broth
- 1 cup tomato, puréed
- 2 Tbsp lime juice
- 1/4 tsp cayenne
- 1 (10 oz) package frozen peas
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1 bunch cilantro sprigs, rinsed, or thinly Sliced green onions
Instructions - Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally. Add a few Tbsp of water if mixture begins sticking.
- Add 1 more cup of broth, along with the bell pepper, tomato sauce, lime juice, and cayenne to taste.
- Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
- If stew sticks to pan or gets thicker than desired, add more broth as needed.
- Add peas and stir occasionally until hot, about 2 minutes. Add salt and pepper to taste. Ladle into soup bowls, and garnish with cilantro or sliced green onions.
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