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SUSANNAH31
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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.
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Member Comments About This Blog Post
  • KALIGIRL
    Sounds like comfort food to me!
    1249 days ago
  • JACKIE542
    Now that looks good, I think I will try that. emoticon
    1250 days ago
  • CARRAND
    Looks good!
    1250 days ago
  • DAISY443
    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!
    1250 days ago
  • BARBANNA
    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
    1250 days ago
  • CATLADY52
    The stew/soup sounds delicious. I'll have to try something similar. emoticon
    1250 days ago
  • NASFKAB
    great thanks for sharing
    1250 days ago
  • BRENDAGAIL9
    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.
    1250 days ago
  • --VICKI--
    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
    1250 days ago
  • DEBRA0818
    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.
    1250 days ago
  • SWDESERTLOVER
    Sounds good! I'm going to copy and paste into my recipe file. Thanks for sharing!

    emoticon
    1250 days ago
  • CAT-IN-CJ
    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

    emoticon
    1250 days ago
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