Low Fat -- Spanish Vegetable Medley

[Guest guest]

* Exported from MasterCook *

 

Spanish Vegetable Medley

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons extra-virgin olive oil

1 large onion -- quartered and thinly sliced

2 cloves garlic -- minced (2-3)

2 large potatoes -- peeled and diced

3 medium carrots -- peeled and sliced

1/2 cup dry white wine

8 ounces white or crimini mushrooms -- stemmed and sliced

1 1/2 teaspoons sweet paprika

12 stalks slender asparagus -- bottoms trimmed, and cut into

1-inch pieces

1 15 oz can artichoke hearts -- drained and quartered

1 cup frozen green peas (you can use fresh once

they're in season)

1/2 cup chopped fresh parsley or cilantro

juice of 1/2 to 1 lemon -- to taste

salt and freshly ground pepper to taste

 

Heat the oil in a soup pot. Add the onion and sauté over medium heat until

translucent. Add the garlic and continue to sauté until the onion is golden.

 

Add the potatoes, carrots, mushrooms, 2 cups water, and paprika. Bring to a

simmer, then simmer gently, covered, for 15 to 20 minutes, or until the potatoes

and carrots are tender. Add the asparagus and cook over low heat until

tender-crisp, about 10 minutes.

 

Stir in the artichoke hearts, peas, and parsley. Add lemon juice and salt and

pepper to taste. Cook over low heat for 5 minutes longer. If time allows, let

the stew stand for an hour or so before serving. Heat gently as needed; taste

and correct the seasonings and add just a bit more water if needed.

 

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 183 Calories; 5g Fat (24.7% calories from

fat); 7g Protein; 28g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 116mg

Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 1 Fat.

 

NOTES : This light stew (menestra de verduras) has many regional variations, and

it can be made with different vegetables according to season. Constant

ingredients include potatoes, carrots, and green peas; artichokes are the most

characteristic. Artichokes, peas, asparagus, and parsley make this a very

springlike stew. Make sure to enjoy the wonderful aroma. Serve with a crusty

bread and the colorful salad that follows.

 

From " A Vegetarian Kitchen " (Nava Atlas)

Nutr. Assoc. : 0 0 0 0 0 0 900231 1032 2085 0 3459 3394 0 0