Recipe: Zesty Veggie Stew over Brown Rice (using chickpeas, tomatoes, zucchini and carrots)
Main Dishes - MeatlessZESTY VEGGIE STEW OVER BROWN RICE
1 tsp. olive oil
1/3 cup thinly sliced onion
2 medium carrots, chopped
1 green bell pepper, chopped
2 medium zucchini, halved lengthwise and sliced
3 cloves garlic, minced
1/2 cup low-sodium vegetable broth
1 (15 oz.) can chickpeas, drained and rinsed
1 (15 oz.) can no salt added diced tomatoes
1 (15 oz.) can no salt added stewed tomatoes
1 tsp. sugar
1/2 tsp. ground red pepper, or to taste
Salt and freshly ground black pepper to taste
2 cups hot cooked brown rice (for serving)
1 Tbsp. fresh parsley, chopped, for garnish (optional)
Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper. Saut , stirring frequently, until they soften, about 5 to 6 minutes.
Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.
Stir in drained chickpeas and un-drained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste. Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.
Serve over hot brown rice and garnish with parsley, if desired.
Makes 6 servings
Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate, 8 g protein, 8 g dietary fiber, 95 mg sodium.
Source: The American Institute for Cancer Research (AICR)
1 tsp. olive oil
1/3 cup thinly sliced onion
2 medium carrots, chopped
1 green bell pepper, chopped
2 medium zucchini, halved lengthwise and sliced
3 cloves garlic, minced
1/2 cup low-sodium vegetable broth
1 (15 oz.) can chickpeas, drained and rinsed
1 (15 oz.) can no salt added diced tomatoes
1 (15 oz.) can no salt added stewed tomatoes
1 tsp. sugar
1/2 tsp. ground red pepper, or to taste
Salt and freshly ground black pepper to taste
2 cups hot cooked brown rice (for serving)
1 Tbsp. fresh parsley, chopped, for garnish (optional)
Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper. Saut , stirring frequently, until they soften, about 5 to 6 minutes.
Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.
Stir in drained chickpeas and un-drained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste. Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.
Serve over hot brown rice and garnish with parsley, if desired.
Makes 6 servings
Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate, 8 g protein, 8 g dietary fiber, 95 mg sodium.
Source: The American Institute for Cancer Research (AICR)
MsgID: 3153618
Shared by: Betsy at Recipelink.com
In reply to: Recipe: 01-03-11 Recipe Swap - Resolution Recipe...
Board: Daily Recipe Swap at Recipelink.com
Shared by: Betsy at Recipelink.com
In reply to: Recipe: 01-03-11 Recipe Swap - Resolution Recipe...
Board: Daily Recipe Swap at Recipelink.com
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