New American Plate Challenge

Mediterranean Vegetable stew

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July 22, 2016
Mediterranean Vegetable stewMediterranean Vegetable stew
Weekly Recipe
Serves 6

This recipe contains a medley of spices and vegetables for a delicious stew that’s loaded with taste and nutritional benefits.

Ingredients

  • 1 Tablespoon
    olive oil
  • 1
    large onion, chopped
  • 1 Cup
    low-sodium vegetable broth (low-sodium chicken broth may be substituted for a non-vegetarian dish)
  • 1/2 Teaspoon
    chili powder, or to taste
  • 1/4 Teaspoon
    ground cloves
  • 1 Teaspoon
    cumin
  • 1/2 Teaspoon
    cinnamon
  • 1/2 Teaspoon
    ground paprika
  • 1/2 Teaspoon
    ground turmeric
  • 1/2 Teaspoon
    ground cardamom (or substitute 1 1/2 Tbsp. curry powder for spices from chili powder through cardamom)
  • 1 Pound
    small butternut squash, peeled, seeded, cut into 1/2" cubes
  • 1/4 Cup
    raisins
  • 2 Pieces
    carrots, cut into 1/4 inch slices
  • 3
    cloves garlic, minced
  • 1
    large zucchini, halved lengthwise, cut into 1/4" slices
  • 15 Ounces
    can garbanzos, drained
  • 1/4 Cup
    pitted black olives, halved
  • 3/4 Teaspoons
    salt
  • 1/2 Teaspoon
    white or black pepper
  • 1/4 Cup
    chopped fresh parsley, divided
  • 1/2 Tablespoon
    fresh lemon juice
  • 3 Cups
    cooked brown rice (whole-wheat couscous may be substituted)

Instructions

  1. Heat oil in a large pot over medium-high heat. Add onion. Cook until translucent, about 2 minutes. Add broth. Reduce heat to medium-low and simmer, stirring frequently, about 20 minutes.

  2. While broth is simmering, combine spices in a mixing bowl then stir them into pot. Add butternut squash, raisins, carrots and garlic. Cover and continue simmering until vegetables are tender, about 25 to 30 minutes.

  3. Add in zucchini, garbanzos, olives, salt and pepper. Re-cover and continue to simmer until zucchini is tender, an additional 10 to 12 minutes. Stir in 2 tablespoons parsley and lemon juice.

  4. Place warm rice uniformly on large serving platter (or individual plates). Spoon the stew over bed of rice. Garnish with remaining parsley and serve.

Nutrition: 300 calories, 6 g total fat (1 g saturated fat), 54 g carbohydrate, 11 g protein, 9 g dietary fiber, 464 mg sodium.

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