Winter Vegetable Stew
- Number of Servings: 8
Ingredients
1 cup onions, cut into 1/2 inch wedges 1 sweet potato 2 carrots 1 lb banana or Hubbard squash 1.5 cups black beans (drained/rinsed) 2 cloves garlic1 red bell pepper 3 cups low sodium, low-fat vegetable broth 1.25 cup puréed tomato 1 (10 oz) package frozen peas 2 Tbsp lime juice 1.5 tsp cayenne .5 tsp salt 1 T black pepper 1 T ground cumin1 T Chili Powder
1.Peel onions and cut into 1/2-inch-thick wedges.
2.Peel the sweet potato, carrots, and squash; cut into 3/4-inch pieces.
3. Peel and mince or press garlic.
4. Rinse bell pepper; stem, seed, and cut into 1/2-inch strips.
5. Cook onions, sweet potato, carrots, squash, garlic, and 2 cup of broth in a covered pan for 10 minutes, stirring occasionally.
6. Add a few Tbsps of water if mixture begins sticking to pan.
7. Add 1 more cup of broth, along with the beans, bell pepper, tomato sauce, lime juice, cayenne, cumin, and chili powder to taste.
8. 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.
9. Add peas and stir occasionally until hot, about 2 minutes. 10. Add salt and pepper to taste.
11. Ladle into soup bowls.
Number of Servings: 8
Recipe submitted by SparkPeople user SBRACKETT24.
2.Peel the sweet potato, carrots, and squash; cut into 3/4-inch pieces.
3. Peel and mince or press garlic.
4. Rinse bell pepper; stem, seed, and cut into 1/2-inch strips.
5. Cook onions, sweet potato, carrots, squash, garlic, and 2 cup of broth in a covered pan for 10 minutes, stirring occasionally.
6. Add a few Tbsps of water if mixture begins sticking to pan.
7. Add 1 more cup of broth, along with the beans, bell pepper, tomato sauce, lime juice, cayenne, cumin, and chili powder to taste.
8. 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.
9. Add peas and stir occasionally until hot, about 2 minutes. 10. Add salt and pepper to taste.
11. Ladle into soup bowls.
Number of Servings: 8
Recipe submitted by SparkPeople user SBRACKETT24.
Nutritional Info Amount Per Serving
- Calories: 189.3
- Total Fat: 1.0 g
- Cholesterol: 0.0 mg
- Sodium: 874.3 mg
- Total Carbs: 41.8 g
- Dietary Fiber: 8.4 g
- Protein: 8.4 g
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