European Stew Recipe

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European Stew
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  1. In large saucepan heat oil over medium heat.
  2. Add onion, cook until soft, stirring frequently, about 8 minutes.
  3. Stir in garlic, flour, cumin, chili powder, coriander and cook, stirring, 1 minute.
  4. Stir in broth, squash, potato, corn, bay leaf and salt. Increase heat to high and bring to a boil.
  5. Reduce heat to low, cover partially and simmer 15 minutes.
  6. Stir in tomato paste, basil, cinnamon and pepper; cover partially and simmer gently until flavors have blended about 10 minutes.
  7. Remove from heat.
  8. Serve over rice or polenta. Best if sits for a few hours before eating.
  9. Taste before serving and see if it needs a bit of sugar or a squeeze of lemon -–or both.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 301.79 Kcal (1264 kJ)
Calories from fat 101.08 Kcal
% Daily Value*
Total Fat 11.23g 17%
Cholesterol 15.93mg 5%
Sodium 1083.85mg 45%
Potassium 665.73mg 14%
Total Carbs 43.47g 14%
Sugars 9.7g 39%
Dietary Fiber 4.48g 18%
Protein 9.1g 18%
Vitamin C 15.4mg 26%
Iron 3.4mg 19%
Calcium 84mg 8%
Amount Per 100 g
Calories 102.31 Kcal (428 kJ)
Calories from fat 34.27 Kcal
% Daily Value*
Total Fat 3.81g 17%
Cholesterol 5.4mg 5%
Sodium 367.44mg 45%
Potassium 225.69mg 14%
Total Carbs 14.74g 14%
Sugars 3.29g 39%
Dietary Fiber 1.52g 18%
Protein 3.08g 18%
Vitamin C 5.2mg 26%
Iron 1.2mg 19%
Calcium 28.5mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.2
  • 8

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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