Saturday, July 18, 2009

Summer Vegetable Stew

There are literally a dozen different veggies in this stew and many of them are from the summer season. Italian sausage and kidney beans add a nice compliment to this light but satisfying stew.


1-2 cloves of garlic, diced
I cup chopped white onion
1 cup chopped or shredded carrots
1 cup chopped celery
1 cup chopped turkey or chicken sausage (*use a gluten-free brand such as Trader Joes or Applegate Farms if you are on a gluten-free diet)
1 cup chopped zucchini
1 cup chopped yellow squash
1 cup chopped green beans
1 cup chopped mushrooms
1 cup chopped broccoli florets
1 cup chopped red bell pepper
1 cup chopped canned artichokes
½ cup cooked kidney beans, rinsed well
½ cup corn (fresh, canned, or frozen-thawed)
One 14 ounce can of tomatoes
One 14 ounce can chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
Chopped black olives (optional, for garnish)
Chopped fresh basil (optional, for garnish)
Parmesan cheese (optional, for garnish, *use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)


Put the chopped sausage, garlic, onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté until just before tender (about 5-10 minutes). Put in the rest of the veggies, broth, canned tomatoes and beans in and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 25-30 minutes.


If you are watching your sodium you can use low sodium broth and tomatoes in place of regular

Not a fan of one of the veggies in the recipe? Then double any of the existing or sub in a cup or two of another such as cauliflower, eggplant, spinach etc.

If you want to keep this completely vegetarian sub in a cup of veggie sausage or add another cup of beans.

Labels: entrees, soupse

Makes 7 cups, seven servings

Serving size: 1 cup Calories 140 Protein 7 g Carb 19 g Fiber 5 g Sugars 7 g Fat 3.5 g Saturated fat <1 g Sodium 680 mg


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