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    SUSANNAH31   18,051
15,000-19,999 SparkPoints

Hearty Vegetable Stew

Tuesday, April 23, 2013

I have for years been making my own version of a vegetable stew dish that is tasty, nutritious, and filling -- without a lot of calories.

I chop up an onion and several cloves of garlic, and saute them in olive oil.
When they are cooked, I add a large container of chicken broth and a large can of chopped tomatoes.
Then I add the some raw red kidney beans.
After that, I add:
1 pkg Brussels sprouts, whole or halves
1-2 bunches of broccoli, chopped stems and florets
1 pkg spinach
(Sometimes I add a can of tomato paste for a more tomatoey flavor.)
Everything simmers on the stove for a couple of hours until the vegetables are cooked and the beans are soft.

The stew can be eaten plain, or with parmesan or romano cheese sprinkled on top.
Depending on how many calories I have remaining for the day, I may dunk Italian bread into it.
Usually I will eat a separate protein food with it: either a piece of chicken, some canned sardines or salmon, or Italian sausage. My husband will have a grilled cheese sandwich with his bowl.

When I calculate the calories, I do it for a very generous serving, claiming a half-cup of each the vegetables and a quarter cup of the beans:
.5 c chicken broth 5 cal
.5 c canned tomatoes - 20 cal
.5 c cooked broccoli 27 cal
.5 c cooked spinach - 21 cal
.5 c cooked Brussels sprouts 28 cal
1 tsp olive oil 40 cal
.25 c red kidney beans 54 cal

A very large, satisfying bowl adds up to 195 calories.
If I add in grated cheese it is another 20 calories/tablespoon.

Member Comments About This Blog Post:
KALIGIRL 4/24/2013 8:23AM

    Sounds like comfort food to me!

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JACKIE542 4/23/2013 10:47PM

    Now that looks good, I think I will try that. emoticon

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CARRAND 4/23/2013 8:36PM

    Looks good!

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DAISY443 4/23/2013 4:30PM

    Sounds wonderful, now excuse me while I go add garlic to my soup that has been simmering on the stove. How could I forget that?? Thanks for the reminder!

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BARBANNA 4/23/2013 4:17PM

    Send me a bowl right now.... actually I would switch it to ground turkey stew. I am not a beef fan, saw too many cows slaughtered when I was a kid. emoticon emoticon

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CATLADY52 4/23/2013 3:14PM

    The stew/soup sounds delicious. I'll have to try something similar. emoticon

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NASFKAB 4/23/2013 2:04PM

  great thanks for sharing

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BRENDAGAIL9 4/23/2013 1:25PM

    Thanks for sharing. I have been looking for a low calorie healthy soup. I have a whole fryer to cook today so will put it in the crockpot to get the broth. I'll have to skip the brussles sprouts and add carrots or cabbage. Brussles sprouts are something I don't care for.

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--VICKI-- 4/23/2013 11:46AM

  A good hearty meal. I'd have to use just the tomato paste as I can't have actual tomatoes or I break out in hives. emoticon

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DEBRA0818 4/23/2013 11:44AM

    I do a similar stew where I put the whole bit into a crockpot (including the Italian Sausage) -- it's a great way to use up veggies (carrots, zucchini, corn, whatever) and makes a simple, hearty dinner or lunch.

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SWDESERTLOVER 4/23/2013 11:31AM

    Sounds good! I'm going to copy and paste into my recipe file. Thanks for sharing!


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CAT-IN-CJ 4/23/2013 11:17AM

    That sounds yummy. We make something similar, only using 'traditional' stew vegetables and already cooked or canned beans. Very savory and satisfiying . . . and filling.

Hubby brought home some beautiful broccoli florets and we already have brussel sprouts . . . maybe it's a sign emoticon


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