Zesty Veggie Stew over Brown Rice
Contributed by the AICR

Here is another wonderful and healthy way to enjoy fresh veggies and warm up on a chilly evening. Sure beats canned soup!









Our friends at the AICR sent us this zesty veggie stew over rice recipe.  This stew is chock full of goodness - from the carrots, peppers, zucchini and other great veggies to the service method of serving over rice/ Yum! Try the zesty veggie stew and serve it over rice like this recipe suggests. It's great!





Zesty Veggie Stew over Brown Rice

Ingredients

1 tsp. olive oil
1/3 cup thinly sliced onion
2 medium carrots, chopped
1 green bell pepper, chopped
2 medium zucchini, halved lengthwise and sliced
3 cloves garlic, minced
1/2 cup low-sodium vegetable broth
1 (15 oz.) can chickpeas, drained and rinsed
1 (15 oz.) can no salt added diced tomatoes
1 (15 oz.) can no salt added stewed tomatoes
1 tsp. sugar
1/2 tsp. ground red pepper, or to taste
Salt and freshly ground black pepper to taste
2 cups hot cooked brown rice
1 Tbsp. fresh parsley, chopped, for garnish (optional)

How we make it

Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper. Sauté, stirring frequently, until they soften, about 5 to 6 minutes. Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.

Stir in drained chickpeas and un-drained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste. Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.

Serve over hot brown rice and garnish with parsley, if desired.

Makes 6 servings.

Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate, 8 g protein, 8 g dietary fiber, 95 mg sodium.











Back to Top

or

HOME





The opinions expressed in this website are strictly those of the authors.
Always consult your nutritionist or healthcare provider before beginning a new diet regimen.
© 2011-2012 - all-veg.com. All rights reserved.
Reproduction of any material without express written permission is strictly prohibited by law.

Disclosure Policy