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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)

Directions

  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
Onion
Carrots
Green bell pepper
Zucchini
Garlic
Low-sodium vegetable broth
Chickpeas
No salt added diced tomatoes
No salt added stewed tomatoes
Sugar
Ground red pepper
Hot cooked brown rice

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