Mixed Vegetable Stew

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Mixed Vegetable Stew
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
231
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie231 kcal(11 %)
Protein9.89 g(10 %)
Fat3.06 g(3 %)
Carbohydrates44.82 g(30 %)
Sugar added0 g(0 %)
Roughage8.94 g(30 %)
Vitamin A376.59 mg(47,074 %)
Vitamin D0 μg(0 %)
Vitamin E1.01 mg(8 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.12 mg(11 %)
Niacin3.55 mg(30 %)
Vitamin B₆0.35 mg(25 %)
Folate115.2 μg(38 %)
Pantothenic acid0.42 mg(7 %)
Biotin5.47 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium978.59 mg(24 %)
Calcium87.02 mg(9 %)
Magnesium60.41 mg(20 %)
Iron3.33 mg(22 %)
Iodine1.15 μg(1 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.42 g
Cholesterol0 mg

Ingredients

for
6
Ingredients
1 tablespoon olive oil
1 ½ cups onions (sliced)
2 cloves garlic (minced)
1 cup carrots (cut into thick slices)
1 cup Butternut squash (peeled; cut into chunks)
3 medium potatoes (washed; unpeeled; cut into thick slices)
2 cups canned tomatoes
2 cups red Kidney beans (drained)
1 cup Tomato sauce
1 cup fresh Green beans (cut in 3-inch pieces)
1 cup water
1 bay leaf
1 teaspoon dried thyme
salt (to taste)
peppers (to taste)
3 tablespoons flour
¼ cup water
¼ cup Red wine
How healthy are the main ingredients?
Kidney beanstomatocarrotButternut squashGreen beansonion

Preparation steps

1.
Heat oil in a large cast iron Dutch oven over medium heat.
2.
Add onions, garlic, carrots, and squash. Cook 10 minutes, stirring often. Add small amounts of water, if necessary, to prevent sticking.
3.
Add potatoes, tomatoes, kidney beans, tomato sauce, 1 cup water, and spices.
4.
Cover, reduce heat to low, and simmer 25 minutes stirring occasionally. Add green beans and continue cooking another 8-10 minutes, or until vegetables are tender.
5.
In a small bowl, gradually stir flour into 1/4 cup water until mixture is smooth. Add to the stew along with the red wine. Cook, gently stirring for another 5 minutes.
6.
Remove bay leaf before serving. Ladle into bowls and serve with your favorite corn bread.