Wed-Veg: summer vegetable stew

[Guest guest]

* Exported from MasterCook *

 

Summer Vegetable Stew

 

Recipe By :PCRM: physicians committee for responsible medicine

Serving Size : 10 Preparation Time :0:00

Categories : Vegetarian Main

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons olive oil

2 onions -- chopped

3 Japanese eggplant -- in 1/4-inch slices

1 green bell pepper -- diced

5 large garlic cloves -- minced

12 ounce water-packed roasted red peppers -- including liquid

3 small zucchini -- sliced

2 cups chopped fresh basil

15 ounce canned navy beans or cannelini beans -- (with liquid)

1/2 teaspoon salt

1/4 teaspoon black pepper

 

Heat the oil in a large skillet or pot. Add the onions and 1/4 cup of water.

Cook over medium-high heat, stirring often, until the onions are lightly

browned, about 5 minutes. Add the eggplant, bell pepper, and garlic, then cover

and cook for 5 minutes, stirring occasionally. Coarsely chop the roasted red

peppers, then add them with their liquid. Add the zucchini and basil, then cover

and cook over medium heat, stirring occasionally, for 3 minutes. Stir in the

navy or cannelini beans with their liquid, the salt, and pepper. Cover and cook

until the zucchini is just tender, about 3 minutes.

 

Per cup: 97 calories; 3.5 g protein; 18 g carbohydrate; 1g fat; 171 mg sodium

 

Source:

" Recipe of the Week (06/10/02) "

S(Archived):

" http://www.pcrm.org/health/Recipes/index.html "

Copyright:

" Turn off the Fat Genes by Neal Barnard, M.D "

Yield:

" 10 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 124 Calories; 2g Fat (10.7% calories from

fat); 6g Protein; 24g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 309mg

Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fat.

 

 

Nutr. Assoc. : 0 0 3234 0 0 4487 0 0 26969 0 0

 

 

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=^..^= PatH (Pat Hanneman)

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