ff veg stew

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* Exported from MasterCook *

 

Simply Wonderful Vegetable Stew

 

Recipe By :Jennifer Raymond

Serving Size : 8 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

or 1/2 cup water

2 medium onions -- chopped

28 ounces canned crushed tomatoes

2 garlic cloves -- crushed

1 large green bell pepper -- diced

6 medium red potatoes -- unpeeled, cut

into half-inch chunks

1 teaspoon basil

1 teaspoon oregano

1 teaspoon Fines Herbes or mixed Italian herbs

1 cup water or vegetable stock

1/4 teaspoon salt -- (1/4 to 1/2)

1 cups fresh or frozen green peas -- (1 to 2)

 

1. Heat the oil or water in a large pot and cook the onions until soft, about 5

minutes.

 

2. Add the tomatoes, garlic, bell pepper, potatoes, herbs, and 1 cup of water.

Bring to a simmer, then cover and cook, stirring occasionally, until the

potatoes are just tender, 20 to 25 minutes. If the stew begins to stick, add

another cup of water.

 

3. Add salt to taste, then stir in the peas. Continue cooking until heated

through.

 

TIP - If you use fresh herbs increase the amount to one tablespoon and add them

near the end with the peas.

 

TIP - Fresh plum tomatoes may be used in place of the can of crushed tomatoes.

Eight peeled and chopped plum tomatoes would give a fresher flavor to this stew.

 

Nutrition info per serving (with oil)

179 calories

4 g protein

37 g carbohydrate

1.3 g fat

255 mg sodium

0 mg cholesterol

Servings: 8

Preparation time: 20 to 25 minutes

Cooking time: 30 to 40 minutes

Contributed by J. Raymond

 

Source:

" http://www.newcenturynutrition.com/public_html/nutrition/recipes/soups_stews/ve\

getable_stew.shtml "

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Per Serving (excluding unknown items): 103 Calories; 2g Fat (12.5% calories from

fat); 3g Protein; 21g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 202mg

Sodium. Exchanges: 1/2 Grain(Starch); 2 Vegetable; 0 Fat.

 

NOTES : This delicious stew is made with relatively few ingredients and is quick

to prepare. Serve it with a fresh green salad and crusty sourdough French bread.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0