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


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.

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