A Delicious Stew that is sure to please!
From Food For Thought: Healing Foods to Savor by Sheila Kealey, Vicky A. Newman and Susan Faerber, Cancer Prevention and Control Program. University of California, San Diego Medical Center, Moores Cancer Center www.healthyeating.ucsd.edu
Healthy and Delicious stew
This stew is gluten free, high in fiber, vitamins and minerals. It is heart healthy, and great for anyone with diabetes; it’s a good source of vegetables and has 9 gm fiber per serving. If you use vegetable broth in place of chicken broth, it is vegan. Serve with whole grain bread or crackers or over brown rice to make it a good source of high value vegetarian protein. Add some cubed tofu or chicken if you’d like to make it higher in protein and skip the bread, crackers or rice.
I’ve made this for my family, guests and for large group meals. It is always a crowd pleaser, with people coming back for more!
Ingredients
- Olive oil – 1 T
- Chopped onions – 1 cup
- Red, Yellow or Green bell pepper, 1 large, chopped
- Diced celery – 1 cup
- Sliced pimientos – 1-4 oz jar
- Garlic, minced – 4-5 cloves
- Vegetable or chicken broth – 3 cups
- Peeled, sweet potatoes or yams cut into ½ inch cubes – 4 cups
- Diced tomatoes (include juice) – 1-29oz can
- Garbanzo beans ( canned or cooked from dry, drained) – 6 cups cooked
- Lemon or lime juice – 1 T
- Grated ginger root – 1 T
- Ground cumin – 1 tsp
- Curry powder (commercial or one of the recipes above) – 1 tsp
- Chili powder – 1 tsp
- Black pepper (optional) – ¼ tsp
- Raisins – ½ cup
- Peanut butter – 4 Tbsp
- Chopped fresh cilantro – ½ cup
Preparation
1) Heat olive oil in a large pot over medium-high heat. Add onions, garlic, celery and pimientos. Cook and stir until vegetables begin to soften, about 3 minutes.
2) Add all the remaining ingredients, except raisins, peanut butter and cilantro. Bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes.
3) Stir in raisins, peanut butter, and cilantro. Mix well. Simmer for 5 more minutes and serve hot.
Nutritional Analysis for 1/10 of recipe: Calories 280, Protein 9 gm, Carbohydrate 48 gm, Fiber 9 gm, Fat 6 gm, Saturated Fat 0.5 gm, Trans Fat 0 gm; Cholesterol 0 mg, Sodium 220 mg (using beans cooked from dry or canned beans with no added salt. Regular canned beans add 145 to 300 mg sodium)
