Hearty Vegetable Stew
To sweeten this stew, add 2 tablespoons of honey or Splenda. This stew is great over rice, couscous or any other grain.
INGREDIENTS | YIELDS 6 servings
- ¼ cup olive oil
- 3 onions, chopped
- 4 carrots, chopped
- 2 red peppers, chopped
- 2 green peppers, chopped
- 4 stalks celery, chopped
- 1 cup mushrooms, halved
- 1 zucchini, sliced
- 1 14.5-ounce can green beans
- 1 14.5-ounce can peas
- 1 cup low-sodium tomato paste
- salt to taste
- 2 tomatoes, chopped
- 1 15-ounce can chickpeas
- 1 cup water
Heat the olive oil in a deep skillet over medium heat. Sauté the vegetables.
Add the tomato paste, a dash of salt, chickpeas and tomato slices.
Add 1 cup of water and cook for 20 minutes over medium-high heat.
Per Serving
- Calories: 347
- Fat: 11 grams
- Protein: 13 grams
- Carbohydrates: 55 grams
- Cholesterol: 0 milligrams
Read the Label
The shelf life for a really good extra virgin olive oil is about two years. The label tells you a minimum of one important distinction: Extra Virgin. The International Olive Oil Commission (IOOC) has established that name to indicate that the oil was cold pressed, and that no chemicals were introduced to aid in extraction. It also indicates an acidity of less than 1 percent, which cannot be detected by taste. Oil must be analyzed in a laboratory to ascertain acidity level.
