Published on December 20, 2017

Recipe: Winter Vegetable Stew

Preparation Time: 45 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 3.0

Vegetable stewIngredients:

1 cup onions, cut into ½-inch wedges
1 sweet potato
2 carrots
1 lb. banana or Hubbard squash
1 cup parsnips
2 cloves garlic
1 red bell pepper
2 cups low sodium, low-fat vegetable broth
1 cup puréed tomato
2 Tbsp. lime juice
¼ tsp. cayenne
1 (10-oz.) package frozen peas
¼ tsp. salt
⅛ tsp. black pepper
1 bunch cilantro sprigs, rinsed, or thinly sliced green onions

Peel onions and cut into ½-inch-thick wedges. Peel the sweet potato, carrots, squash, and parsnips; cut into ¾-inch pieces. Peel and mince or press garlic. Rinse bell pepper; stem, seed, and cut into ½-inch strips. Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.

Add a few tablespoons of water if mixture begins sticking to pan. Add 1 more cup of broth, along with the bell pepper, tomato sauce, lime juice, and cayenne to taste. Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes. If stew sticks to pan or gets thicker than desired, add more broth as needed. Add peas and stir occasionally until hot, about two minutes. Add salt and pepper to taste. Ladle into soup bowls, and garnish with cilantro or sliced green onions.