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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.