Ingredients:
- salt , to taste
- fresh ground pepper , to taste
- crushed red pepper flakes , to taste (optional, for that extra zing)
- italian seasoning, to taste
- 1 cup low sodium chicken broth (we used low-sodium vegetable) or 1 cup vegetable stock (we used low-sodium vegetable)
Directions:
- Preheat broiler.
- Heat a medium soup pot over medium heat.
- Add extra-virgin olive oil, bay, chopped garlic and onions and let them sweat out while you prepare the rest of the veggies.
- Work next to the stove and drop as you chop, in order of longest cooking time: potatoes, eggplant, zucchini, and bell pepper.
- Season with salt and pepper, cover and cook 10 minutes, stirring occasionally.
- Uncover and add tomatoes and stock and cook 5 minutes more, to heat through.
- Turn heat off and stir in basil(we don't use basil here - instead we add Italian Seasoning and some parsley)
- Char bread under broiler and rub with cracked garlic then drizzle with extra-virgin olive oil, top with cheese and pepper and return to the broiler for 30 seconds to brown cheese.
- Serve cheese whole-grain toast with bowls of vegetable stew.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 504.22 Kcal (2111 kJ) | ||
| Calories from fat | 209.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.27g | 36% | |
|---|---|---|---|
| Cholesterol | 43.06mg | 14% | |
| Sodium | 854.64mg | 36% | |
| Potassium | 720.49mg | 15% | |
| Total Carbs | 50.42g | 17% | |
| Sugars | 16.86g | 67% | |
| Dietary Fiber | 8.85g | 35% | |
| Protein | 23.67g | 47% | |
| Vitamin C | 40.7mg | 68% | |
| Vitamin A | 1.4mg | 46% | |
| Iron | 14.5mg | 80% | |
| Calcium | 241mg | 24% | |
| Amount Per 100 g | |||
| Calories | 81.28 Kcal (340 kJ) | ||
| Calories from fat | 33.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.75g | 36% | |
|---|---|---|---|
| Cholesterol | 6.94mg | 14% | |
| Sodium | 137.77mg | 36% | |
| Potassium | 116.14mg | 15% | |
| Total Carbs | 8.13g | 17% | |
| Sugars | 2.72g | 67% | |
| Dietary Fiber | 1.43g | 35% | |
| Protein | 3.82g | 47% | |
| Vitamin C | 6.6mg | 68% | |
| Vitamin A | 0.2mg | 46% | |
| Iron | 2.3mg | 80% | |
| Calcium | 38.8mg | 24% | |
* 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.
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