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Superfoods Vegetable Stew
This stew recipe can provide a full day's worth of vegetables, and can be kept for half a week!
Serves: Serves: 8
Ingredients:
- 3 tablespoon + 2 cups vegetable broth
- 2 sweet potatoes, cut into 1/2-inch cubes
- 1 large red onion, cut into thin wedges
- 3/4 teaspoon garlic powder
- 2 large red bell peppers, cut into 1/2-inch pieces
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 3/4 teaspoon Mrs. Dash seasoning
- 1/4 teaspoon pepper
- 2 (15 1/2-ounce) cans of chickpeas, drained
- 2 (14 1/2-ounce) cans of diced tomatoes
- 12-ounce package of fresh baby spinach
- 2 tablespoons cornstarch
- 2 tablespoons water
- 4 cups cooked rice or couscous (optional)
Directions:
- Spray Dutch oven with cooking spray; add 3 tablespoons vegetable broth to pan and heat over medium-high heat.
- Add sweet potatoes and onion to pan; sprinkle with garlic powder and cook, stirring frequently, until tender, 5 to 6 minutes.
- Add bell peppers, cumin, coriander, Mrs. Dash seasoning and pepper; cook, stirring frequently, until peppers are tender, 4 to 5 minutes.
- Stir in chickpeas, tomatoes, spinach and remaining vegetable broth. Bring to a boil over high heat; reduce heat to low, and simmer, uncovered, 12 to 15 minutes, until heated through.
- Combine cornstarch and water in a small cup; mix well.
- Gradually add cornstarch mixture to stew; bring to a boil over high heat. Cook over high heat, stirring constantly, until stew thickens, about 1 minute.
- Serve over cooked rice or couscous if desired.
- Do not freeze. Stew can be refrigerated and reheated up to 4 days.
- Researchers have found that cumin seed works as an immune-system booster.
Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.
To order this book go to Amazon.
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