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Winter Vegetable Stew - Dietitian's Choice Recipe
Winter Vegetable Stew - Dietitian's Choice Recipe

Category: Casserole/Chili/Stew | Serves: 6

(162 ratings)

Nutrition Information:
Calories: 160
Protein: 6 g
Carbs: 35 g
Fat: 1 g
Saturated Fat: 0 g
Sodium: 450 mg
Fiber: 9 g

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This stew is a winter wonderland of delightful vegetables. Fill up a cup as a starter or a bowl for a warming meal!
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
Directions:
1 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.
2 Add 1 more cup of broth, along with the bell pepper, tomato sauce, lime juice, and cayenne to taste.
3 Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
4 If stew sticks to pan or gets thicker than desired, add more broth as needed.
5 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.
6 ENJOY!

Ratings & Reviews
(162 ratings)
Healthy, Hearty Stew
Reviewed By: Diet.com Member
Easy to make, very filling, lo-cal and naturally low-fat. High in vitamins.
Jan 24, 2008
View All Reviews
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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
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