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Veggie Stew

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January 17, 2012 | Issue 383


Perfect One-Pot

Zesty Veggie Stew over Brown Rice

One-pot dishes are a simple way to add a variety of vegetables to any table. The flexibility of using different ingredients without sacrificing taste is great for picky eaters. Served over fiber-rich brown rich, this medley includes nutritional staples like carrots and zucchini, which contain beta-carotene and vitamins A, C and K. Research is currently looking at carotenoids (like beta-carotene ) as possible antioxidants that may inhibit cancer cell growth.

Makes 6 servings.

Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate,
8 g protein, 8 g dietary fiber, 95 mg sodium.

  • 1 tsp. olive oil
  • 1/3 cup thinly sliced onion
  • 2 medium carrots, chopped
  • 1 green bell pepper, chopped
  • 2 medium zucchini, halved lengthwise and sliced
  • 1/2 cup low-sodium vegetable broth
  • 1 (15 oz.) can chickpeas, drained and rinsed
  • Garlic, 3 cloves
  • 1 (15 oz.) can no salt added diced tomatoes
  • 1 (15 oz.) can no salt added stewed tomatoes
  • 1 tsp. sugar
  • 1/2 tsp. ground red pepper, or to taste
  • Salt and freshly ground black pepper to taste
  • 2 cups hot cooked brown rice
  • 1 Tbsp. fresh parsley, chopped, for garnish (optional)


  1. Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper. Sauté, stirring frequently, until they soften, about 5 to 6 minutes. Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.
  2. Stir in drained chickpeas and un-drained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste. Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.
  3. Serve over hot brown rice and garnish with parsley, if desired.

Grocery list

Olive oil
Green bell pepper
Low-sodium vegetable broth
No salt added diced tomatoes
No salt added stewed tomatoes
Ground red pepper
Hot cooked brown rice

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