Home Page
Food Guide

E-mail this page   Printable View

Please login or register to add this recipe to your shopping list.

Southwest Vegetable Stew

Makes 4 servings

Serve this stew in a bowl over baked potatoes or rolled up in a tortilla.

1 onion, chopped
1 red bell pepper, seeded and chopped
1 celery stalk, sliced
1/2 teaspoon minced garlic
1/2 cup Vegetable Broth
1 bunch green onions, cut into 1-inch pieces
1 1/2 cups thinly sliced savoy cabbage
1 tablespoon soy sauce
1 teaspoon chili powder
1/2 cup salsa
1 teaspoon dried basil
1 15-ounce can chopped tomatoes
2 cups chopped fresh spinach
1 15-ounce can black beans, drained and rinsed
1 15-ounce can small red beans, drained and rinsed
1 several dashes Tabasco sauce
1 freshly ground black pepper, to taste
1 - 2 tablespoon chopped fresh cilantro

Place onion, bell pepper, celery, and garlic in a large pot with broth. Cook and stir over medium heat until onion softens slightly, about 4 to 5 minutes. Add green onions, cabbage, soy sauce, chili powder, and basil. Cook, stirring occasionally, for 10 minutes. Stir in tomatoes, spinach, beans, salsa, Tabasco sauce, and black pepper and cook an additional 5 minutes. Stir in cilantro just before serving.

Per serving (1/4 of recipe)

  • Calories: 264
  • Fat: 1.3 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 4.5%
  • Cholesterol: 0 mg
  • Protein: 16.2 g
  • Carbohydrates: 51.1 g
  • Sugar: 11.8 g
  • Fiber: 13.6 g
  • Sodium: 664 mg
  • Calcium: 179 mg
  • Iron: 5.9 mg
  • Vitamin C: 81.3 mg
  • Beta Carotene: 2132 mcg
  • Vitamin E: 2.4 mg

Source: Mary McDougall of the McDougall Program www.drmcdougall.com