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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