30-minute vegetable stew~
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 4 | cups | Canned low-sodium vegetable |
| Broth | ||
| 4 | cups | Water |
| 2 | cups | Diced rutabaga |
| 2 | cups | Sliced (1/2\" pieces) |
| Butternut squash | ||
| 2 | cups | Sliced carrots |
| 2 | cups | Sliced (1/2\" pieces) redskin |
| Potatoes | ||
| 1 | cup | Sliced onions |
| 1 | cup | Frozen green peas |
| 16 | Leaves Kale -- torn | |
| 3 | Bay leaves | |
| ½ | cup | Coarsely chopped fresh |
| Parsley | ||
| 2 | tablespoons | Dijon mustard |
Directions
Prep Time: 15 min. Cooking Time: 30 min.
In a 4-quart saucepan, combine vegetable broth and water. Bring to a boil over medium-high heat. Add diced rutabaga and sliced butternut squash, carrots and potatoes. Reduce heat to medium, cover and simmer for 15 minutes. Add onions, frozen peas, kale and bay leaves. Stir; cover and cook for 10 minutes. Add parsley and mustard. Stir; cover and cook for 5 minutes. Remove bay leaves and discard. To serve; divide stew among 4 large soup bowls and serve immediately, accompanied by coleslaw tossed lightly with nonfat dressing.
Serves 4.
Per serving: 208 calories; 1.2g fat (5% of calories); 8.8g dietary fiber; 10.7g protein; 44.8g carbohydrates; no cholesterol; 537mg sodium. Also a very good source of vitamin A, B6, C, E, folate, manganese, potassium.
Typed for you by Marjorie Scofield 6/1/95 Recipe By : Prevention Cuisine Sept/1994 From: Marjorie Scofield Date: 06-06-95 (160) Fido: Recipes