Directions:
- Take a nice sized stewing pot or a nice dutch oven and heat olive oil.
- Fry the garlic, onion, red pepper, carrot, and celery in the heated olive oil for 3 minutes Add the measured spices to the mixture and fry stirring continuously for 2 minutes.
- While stirring, gradually add the vegetable broth, and tomatoes.
- Simmer for 15 minutes, and then add garbanzo beans, zuchinni, cauliflower and diced potato.
- Bring to slight bubble, and then cover to simmer for 15-20 minutes.
- Stirring occasionally.
- Potato will soak into the broth and serve as more of a thickening agent rather than as a solid vegetable for the stew.
- However, they may not completey soak into broth.
- If they dont, this is not a problem!
- At this time cook your rice, so it has finished cooking by the time your stew is ready.
- If stew is finished before rice, just turn it on low while rice finishes.
- This will not hurt it at all.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 283.35 Kcal (1186 kJ) | ||
| Calories from fat | 98.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11g | 17% | |
|---|---|---|---|
| Cholesterol | 0.92mg | 0% | |
| Sodium | 538.12mg | 22% | |
| Potassium | 817.91mg | 17% | |
| Total Carbs | 39.44g | 13% | |
| Sugars | 11.12g | 44% | |
| Dietary Fiber | 9.97g | 40% | |
| Protein | 9.85g | 20% | |
| Vitamin C | 62mg | 103% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 3.6mg | 20% | |
| Calcium | 100.2mg | 10% | |
| Amount Per 100 g | |||
| Calories | 81.36 Kcal (341 kJ) | ||
| Calories from fat | 28.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.16g | 17% | |
|---|---|---|---|
| Cholesterol | 0.26mg | 0% | |
| Sodium | 154.51mg | 22% | |
| Potassium | 234.85mg | 17% | |
| Total Carbs | 11.32g | 13% | |
| Sugars | 3.19g | 44% | |
| Dietary Fiber | 2.86g | 40% | |
| Protein | 2.83g | 20% | |
| Vitamin C | 17.8mg | 103% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 1mg | 20% | |
| Calcium | 28.8mg | 10% | |
* 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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