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