Recipe for Health: Winter Vegetable Stew

Winter Vegetable Stew

  • 1 medium sweet potato (peeled)
  • 2 carrots
  • 2 cups Hubbard squash
  • 1 cup parsnips
  • 2 cloves garlic
  • 1 red bell pepper
  • 1 cup onions, peeled and cut into ½-inch wedges
  • 2 cups low sodium, low-fat vegetable broth
  • 1 cup puréed tomato
  • 2 tbsp. fresh lime juice
  • ¼ tsp. cayenne (to taste)
  • 1 (10 oz.) package frozen peas
  • ¼ tsp. salt
  • ⅛ tsp. black pepper
  • 1 stalk thinly sliced green onions


  1. Peel sweet potato, carrots, squash, and parsnips; cut into ¾-inch pieces.
  2. Peel and mince or press garlic. Cut bell pepper into ½-inch strips.
  3. 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 tablespoons of water if mixture begins sticking to pan.
  4. Add 1 more cup of broth, along with the bell pepper, puréed tomato, lime juice, and cayenne. Return to a boil; reduce heat.
  5. Simmer covered until vegetables are tender, about 12 to 15 minutes. If stew sticks to pan, add more broth.
  6. Add peas and stir occasionally until hot, about two minutes. Add salt and pepper to taste.
  7. Ladle into soup bowls, and garnish with sliced green onions.

Per Serving

Serves six; serving size is about 2 cups. Each serving provides: 143 calories, <1 g total fat, 0 mg cholesterol, 352 mg sodium, 31 g total carbohydrate, 8 g fiber, 13 g sugar, 5.5 g protein.

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