Winter Vegetable StewEn Español (Spanish Version)
Serving Size1/6 recipeCalories
150Calories from Fat10Total Fat
2 gSaturated Fat1 gCholesterol
390 mgTotal Carbohydrate
31 gDietary Fiber7 gSugars8 gProteins
7 gVitamin A250% DVVitamin C120% DVCalcium6% DVIron10% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings6Preparation Time45 minutes
Cups of Fruits and Vegetables Per Person: 3.0
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 bunchDirectionsPeel 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.
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.