Winter Vegetable Stew
En Español (Spanish Version)

Nutrition Facts
Serving Size1/6 recipeCalories150Calories from Fat10Total Fat2 gSaturated Fat1 gCholesterol0 mgSodium390 mgTotal Carbohydrate31 gDietary Fiber7 gSugars8 gProteins7 gVitamin A250% DVVitamin C120% DVCalcium6% DVIron10% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times
Servings6Preparation Time45 minutes
Cups of Fruits and Vegetables Per Person: 3.0

Ingredients and Preparation
IngredientsMeasuresOnions, cut into ½ inch wedges1 cupSweet potato1Carrots2Banana or Hubbard squash1 poundParsnips1 cupGarlic cloves2Red bell pepper1Low sodium, low-fat vegetable broth2 cupsPuréed tomato1 cupLime juice2 tablespoonsCayenne¼ teaspoonFrozen peas1 (10 ounce) packageSalt¼ teaspoonBlack pepper1/8 teaspoonCilantro sprigs, rinsed, or thinly sliced green onions1 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.




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