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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 201.0
  • Total Fat: 11.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 632.8 mg
  • Total Carbs: 24.7 g
  • Dietary Fiber: 6.9 g
  • Protein: 5.2 g

View full nutritional breakdown of Southern Vegan Garden Stew calories by ingredient
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Southern Vegan Garden Stew

Submitted by: GEEKYPOET

Introduction

Fresh from your garden or the farmer's market... Fresh from your garden or the farmer's market...
Number of Servings: 4

Ingredients

    3 T. Olive oil
    2 Japanese Eggplants
    1 leek
    2 cloves garlic
    1/2 yellow pepper
    1/2 green pepper
    5 - 10 thin sliced okra
    1 summer squash (I used 1/2 zuke and 1/2 yellow squash)
    1 tsp salt
    2 T Italian seasoning (combine basil, rosemary, thyme, and oregano)- or more to taste
    10 cherry tomatoes (I used yellow sun gold)
    4 medium tomatoes (heirloom if possible)
    1 carrot
    2 cups kale
    10 green beans




Directions

There is a lot of cutting required, but some of the ingredients can begin to cook while you chop the rest. This makes 4 main course servings.


Chop all veggies small to speed up the cooking process.


Heat olive oil over medium heat in a large saute pan that has a cover, add chopped leek and garlic (for the garlic use a press or chop small).


Add the eggplant, 1/2 cup water, cover and bring to a simmer.


Once eggplant is soft, add peppers, okra and about 1 T. Italian seasoning (basil, thyme, rosemary and oregano). Cover pan again and continue cooking for about 5 minutes.


Now add the tomatoes, carrots, rest of the Italian seasoning and more water if needed. Simmer covered for another 10 minutes or so.


Once the the tomatoes have cooked down, add the kale and green beans and more seasoning and/or water if needed. The consistency should be like a stew, a little juicy. Continue to simmer until the kale is thoroughly cooked - at least 10 more minutes.


Serve as a thick soup, over pasta, or over rice. (Pasta and rice not included in the calorie count.)


Number of Servings: 4

Recipe submitted by SparkPeople user GEEKYPOET.






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