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Superfoods Vegetable Stew

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Categories: Make ahead
Type: Soups and Stews

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)

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Directions:

  1. Spray Dutch oven with cooking spray; add 3 tablespoons vegetable broth to pan and heat over medium-high heat.
  2. Add sweet potatoes and onion to pan; sprinkle with garlic powder and cook, stirring frequently, until tender, 5 to 6 minutes.
  3. Add bell peppers, cumin, coriander, Mrs. Dash seasoning and pepper; cook, stirring frequently, until peppers are tender, 4 to 5 minutes.
  4. 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.
  5. Combine cornstarch and water in a small cup; mix well.
  6. 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.
  7. Serve over cooked rice or couscous if desired.
  8. Do not freeze. Stew can be refrigerated and reheated up to 4 days.
Tips:
  • Researchers have found that cumin seed works as an immune-system booster.

excerpted from:

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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