WINTER VEGETABLE STEW
Each serving is equal to three 5 A Day servings.
• 1 cup onions, cut into ½-inch wedges
• 1 sweet potato
• 2 carrots
• 1 lb banana or Hubbard squash
• 1 cup parsnips
• 2 cloves garlic
• 1 red bell pepper
• 2 cups low sodium, low-fat vegetable broth
• 1 cup tomato, puréed
• 2 Tbsp lime juice
• 1/4 tsp cayenne
• 1 (10 oz) package frozen peas
• Salt and pepper
• 1 bunch cilantro sprigs, rinsed, or thinly sliced green onions
Peel onions and cut into ½-inch-thick wedges.
Peel the sweet potato, carrots, squash, and parsnips; cut into ¾-inch pieces.
Peel and mince or press garlic.
Rinse bell pepper; stem, seed, and cut into ½-inch strips.
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 Tbsps of water if mixture begins sticking to pan.
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.
Nutritional analysis per serving:
Calories 160, Fat 1g, Calories From Fat 5%, Carbohydrates 33g, Protein 6 G, Cholesterol 0mg, Fiber 7g, Sodium 114mg.
CDC.gov - 5 a Day