Healthy Recipe of the Week

The colors are changing, days becoming shorter, temperatures dropping, and last weekend marked the official Autumn equinox.

What better time for a healthful stew to warm our bellies!

What is your favorite Fall recipe, snack, or beverage?

Try this healthy, seasonal stew with a comforting nature!

 

Minestone Stew

Ingredients

• 1/4 cup Extra-Virgin Olive Oil
• 1 large Onion (diced)
• 2 tablespoons Tomato Paste
• 1/4 cup Miso Paste (any color)
• 3 Garlic Cloves (minced)
• 1/4 teaspoon Dried Oregano
• 1/4 teaspoon Red Pepper Flakes
• 3 cups Fresh Tomatoes (chopped)
• 2 Carrots (cut into half rounds)
• 2 Celery Stalks (sliced)
• 2 small Zucchinis (cut into quarter rounds)
• (2) 15-ounce cans No-salted added Chickpeas (undrained)
• 3/4 teaspoons Kosher Salt
• Freshly Ground Black Pepper, to taste 

*You are encouraged to add or swap any of the above vegetables or seasonings to make this stew the most comforting for you!

Directions

In a large heavy pot over medium heat, heat the olive oil until shimmering. Sauté  the onion until lightly browned (5 –  7 minutes). 

Stir in the tomato paste, miso paste, garlic, oregano, and red pepper flakes. Cook until the the paste starts to darken (2 – 3 minutes).

Stir in the tomatoes, carrots, and celery and simmer until tender-crisp (5 – 8 minutes). Add the zucchini and the chickpeas with their liquid and simmer until tender (7 – 10 minutes). 

Season with the salt and freshly ground black pepper. 

Yields:  12 cups

Preparation Time: 45 minutes

Nutritional Information

Per Serving (1 cup): 140 Calories | 6g Total Fat | 0.5g Saturated  Fat | 18g Carbohydrates | 4g Fiber | 4g Total Sugar | 0g Added Sugar | 5g Protein | 370mg Sodium 

 

For more healthy recipes, visit The Healthy Cook.

For cooking advice, send a note to Chef Kate at  healthycook@cspinet.org. 

 

 

 

 

 

 

Reference

Chef Kate.  (2023, September/October). The healthy cook: So long summer. Nutrition Action. P. 16.