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Healthnotes Index:

Vegetarian Skillet Stew

Vegetarian Skillet Stew: Main Image

Quick Facts

Servings: 6
Prep Time: 15 min.
Cook Time: 20 min.
Total: 35 min.
Recipe by Mary Martha Shaw

Ingredients

  • 1 tsp cumin seed
  • 1/2 tsp ground ginger
  • Half 3-inch (8-cm) cinnamon stick
  • 1/2 tsp turmeric
  • 2 medium-sized potatoes, cut into 1-inch (2.5-cm) chunks
  • 2 Tbs extra virgin olive oil
  • 1 medium yellow onion, diced
  • 4–5 cloves garlic
  • 2 medium carrots, cut into 1/8-inch (0.3-cm) rounds
  • 2 tsp sea salt
  • 2 to 3 cups (480 to 720mL) vegetable stock
  • 1 bunch greens of choice, chopped
  • 3 cups garbanzo beans, cooked
  • 1/2 cup stock
  • 3/4 cup currants
  • 1 Tbs balsamic vinegar
  • 1/4 cup parsley, chopped

Directions

  • Grind all spices together.
  • Place the potatoes in a steamer basket and steam until fork tender. Set aside.
  • Heat a 3- to 4-quart (2.9- to 3.8-L) skillet. Add the olive oil.
  • Add the onions, stirring to coat with the oil.
  • Next, add the ground spices and garlic, mixing into the onions.
  • Add the carrots, coating again with the oil and spices.
  • Pour in the 2 to 3 cups (480 to 720mL) of stock. Add the beans and the chopped greens. Cover and cook until the carrots and greens are tender.
  • Add the potatoes.
  • Remove 1/2 cup (120mL) of the cooking stew and purée in a blender. Return to the skillet.
  • Add the currents, vinegar, and chopped parsley. Serve immediately over brown basmati rice.

Nutrition Facts

Calories 342
  Calories from Fat 65 (19%)
(11%)Total Fat 7g
(6%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(1%)Cholesterol 3mg
(51%)Sodium 1225mg
(32%)Potassium 1137mg
Total Carbohydrate 61g
(39%)Dietary Fiber 10g
Sugars 16g
Sugar Alcohols 0g
(23%)Protein 12g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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