Winter Vegetable Stew
Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation
Nutrition Facts
| Serving Size | 1/6 recipe |
| Calories | 150 |
| Calories from Fat | 10 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 390 mg |
| Total Carbohydrate | 31 g |
| Dietary Fiber | 7 g |
| Sugars | 8 g |
| Proteins | 7 g |
| Vitamin A | 250% DV |
| Vitamin C | 120% DV |
| Calcium | 6% DV |
| Iron | 10% DV |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
| Servings | 6 |
| Preparation Time | 45 minutes |
Cups of Fruits and Vegetables Per Person: 3.0
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Onions, cut into ½ inch wedges | 1 cup |
| Sweet potato | 1 |
| Carrots | 2 |
| Banana or Hubbard squash | 1 pound |
| Parsnips | 1 cup |
| Garlic cloves | 2 |
| Red bell pepper | 1 |
| Low sodium, low-fat vegetable broth | 2 cups |
| Puréed tomato | 1 cup |
| Lime juice | 2 tablespoons |
| Cayenne | ¼ teaspoon |
| Frozen peas | 1 (10 ounce) package |
| Salt | ¼ teaspoon |
| Black pepper | 1/8 teaspoon |
| Cilantro sprigs, rinsed, or thinly sliced green onions | 1 bunch |
- Directions
- 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 tablespoons 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.
Diabetic Exchange
Fruit: 0; Vegetables: 3; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.
