20,000-24,999 SparkPoints 23,339

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.
Share This Post With Others
Member Comments About This Blog Post
    Sounds like comfort food to me!
    1828 days ago
  • JACKIE542
    Now that looks good, I think I will try that. emoticon
    1828 days ago
    Looks good!
    1828 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!
    1828 days ago
    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
    1828 days ago
    The stew/soup sounds delicious. I'll have to try something similar. emoticon
    1829 days ago
    great thanks for sharing
    1829 days ago
    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.
    1829 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
    1829 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.
    1829 days ago
    Sounds good! I'm going to copy and paste into my recipe file. Thanks for sharing!

    1829 days ago
    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

    1829 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.