Farm Fresh Vegetable Stew

Servings: 7

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1/8 cup extra virgin olive oil

10 cloves of garlic, chopped

3 onions, diced

3 cups diced assorted peppers (sweet red Italian, green and red bell)

1 1/2 cups diced carrots

1/2 cup celery (4 stalks)

2 cups diced eggplant (salted)

1/2 cup green beans, roughly cut

2 yellow squash, diced

1 zucchini, diced

4 tomatoes, skins removed and diced

1 teaspoon fresh thyme leaves

1 teaspoon cumin

4 teaspoons kosher salt

1 teaspoon dried oregano

2 cans kidney beans, drained and rinsed

8 ounces of brown lentils, cooked al dente for 8 minutes

Equipment:

paper towels

peeler

pot

Cooking instruction summary:

Advanced Prep work Cut an eggplant into rounds. Lay the eggplant on a paper towel and sprinkle with kosher salt. After about 15 minutes, dice and add to the stew. Remove the skins from the tomato. If you have a soft skin peeler, you can use it to remove the skins. Otherwise, you can blanch the tomatoes in boiling water, scoring the tops first, and then removing the skins. Cook the lentils in boiling water for 8 minutes, drain and run under cool water. Cooking Instructions In a large stock pot, heat olive oil on a medium heat. Saute the garlic for just a minute and add the onions. Season with 2 teaspoons of kosher salt and cook for about 10 minutes. Begin adding the other vegetables gradually, starting with the peppers, carrots and squash. When all the vegetables are in the stew, add the thyme, cumin, salt and oregano. Let the vegetables simmer until tender as a stock begins to form. Mix in the lentils and kidney beans. Simmer for as long as you have, up to an hour and a half.

 

Step by step:


1. Advanced Prep work

2. Cut an eggplant into rounds.

3. Lay the eggplant on a paper towel and sprinkle with kosher salt. After about 15 minutes, dice and add to the stew.

4. Remove the skins from the tomato. If you have a soft skin peeler, you can use it to remove the skins. Otherwise, you can blanch the tomatoes in boiling water, scoring the tops first, and then removing the skins.

5. Cook the lentils in boiling water for 8 minutes, drain and run under cool water.

6. Cooking Instructions

7. In a large stock pot, heat olive oil on a medium heat.

8. Saute the garlic for just a minute and add the onions. Season with 2 teaspoons of kosher salt and cook for about 10 minutes. Begin adding the other vegetables gradually, starting with the peppers, carrots and squash. When all the vegetables are in the stew, add the thyme, cumin, salt and oregano.

9. Let the vegetables simmer until tender as a stock begins to form.

10. Mix in the lentils and kidney beans. Simmer for as long as you have, up to an hour and a half.


Nutrition Information:

Quickview
263 Calories
13g Protein
5g Total Fat
45g Carbs
56% Health Score
Limit These
Calories
263k
13%

Fat
5g
8%

  Saturated Fat
0.81g
5%

Carbohydrates
45g
15%

  Sugar
12g
14%

Cholesterol
0.0mg
0%

Sodium
1698mg
74%

Get Enough Of These
Protein
13g
27%

Vitamin A
5689IU
114%

Vitamin C
85mg
104%

Fiber
15g
61%

Manganese
1mg
56%

Folate
157µg
39%

Vitamin B6
0.72mg
36%

Potassium
1227mg
35%

Vitamin K
33µg
32%

Phosphorus
299mg
30%

Magnesium
96mg
24%

Vitamin B1
0.36mg
24%

Copper
0.48mg
24%

Iron
4mg
23%

Vitamin B2
0.31mg
18%

Vitamin B3
2mg
14%

Zinc
1mg
13%

Calcium
114mg
11%

Vitamin E
1mg
11%

Vitamin B5
0.91mg
9%

Selenium
3µg
5%

covered percent of daily need
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Food Trivia

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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