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Hearty stew

This nutritious dish is perfect for early autumn, when vegetables are harvested and there's a chill in the air. The combination of beans and brown rice provide a good source of protein.

Ingredients

2 tablespoons olive oil
2 large onions, sliced
2 celery stalks, chopped
1/2 pound carrots, peeled and chopped
1/2 pound parsnips, peeled and diced
1/2 pound zucchini, seeded and cut into chunks (If zucchini are no longer in season, use 1/2 pound of turnips instead.)
1 pound leeks, trimmed and cut into 1-inch pieces
3 large tomatoes peeled and quartered
1 pound potatoes, peeled and cut into 1-inch pieces
1 15-ounce can kidney or pinto beans
4 tablespoons all-purpose flour
2 1/2 cups water
2 tablespoons salt-free tomato paste
2 bay leaves
1 clove garlic, minced (or more to taste)
Sea salt, to taste*
Freshly ground black pepper, to taste*

Directions

1. Heat the oil in a large saucepan and sauté the onion for 5 minutes.
2. Add celery, carrots, parsnips, zucchini, leeks, tomatoes and potatoes, and cook for an additional 4 to 5 minutes, stirring often to prevent sticking.
3. Sprinkle the flour over the vegetables and mix gently. Pour in the water, stirring, and add the beans, tomato paste, bay leaves, garlic, salt and pepper.
4. Bring the mixture to a boil, then turn the heat down to simmer, covered, for about 25 to 30 minutes, or until the potatoes are tender.
5. Add water if stew is too thick.
6. Remove bay leaves before serving. 
7. Serve over brown rice.*

* Option not included in nutrition facts.

Related Links

Foods that have protein

Healthy weight for healthy kids: Fruits and vegetables matter!

Recipes

First published: 09/06/2003
Last updated: 09/12/2008

Reviewed by: Allina Patient Education