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Exercise Articles
Victoria's Vegetable Stew - No Pasta
by Healthy Gourmet
June 24, 2009
Victoria's Vegetable Stew - No Pasta
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This is an easy and hearty vegetable stew that is full of nutrition. It is a wonderful addition to a meal but is hearty enough to enjoy as a meal. Though there is no meat (other than the chicken stock) in this recipe, it contains a good amount of protein. Serve with a whole grain bread and olive oil for dipping.
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1
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med
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onions
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4
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stalk
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celery chopped
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1
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med
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zucchini
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1
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lb
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carrots
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3
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cloves
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garlic cloves, finely chopped
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1
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can
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crushed tomatoes 28 oz
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1
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can (15 oz)
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corn, canned
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1
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can (15 oz)
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white beans
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1
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pkg
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green beans, frozen
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3
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tbs
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basil, fresh, chopped
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4
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tbs
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Parmigiano-Reggiano cheese, grated
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1
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tbs
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olive oil
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1
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dash
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salt, or to taste. Sea salt recommended
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1
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dash
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pepper, to taste
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1
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dash
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cayenne pepper to taste
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Servings: 6
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1
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In a large pot, begin to boil water for pasta. Add pasta and a pinch of salt after water boils.
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2
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Coarsely chop onion and celery. Chop carrots and zucchini into bite-size pieces.
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3
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In a dutch oven, saute onion, celery, carrots and zucchini in olive oil over low heat for about 20 minutes.
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4
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Season with salt and pepper to taste.
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5
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Add crushed tomatoes, corn, white beans, chicken stock and vegetable stock.
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6
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Simmer over low to medium heat and bring to boil.
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7
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Add green beans and simmer for 5 minutes.
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8
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Mix in drained pasta. (Optional - add cayenne pepper)
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9
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Spoon into large bowls. Top with fresh basil and parmesan reggiano.
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10
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Serve with a good whole grain bread with olive oil for dipping.
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Degree of Difficulty: Easy
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Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes
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Serving size: 1/6 of a recipe (17.1 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
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Author: Victoria Ranck
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