Italian Vegetable Stew Recipe

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Ingredients:

Serving

1 1/2 lbs zucchini or 1 1/2 lbs vegetable marrows, chopped
1 red pepper, chopped
1 green pepper, chopped
6 small potatoes, chopped
9 plum tomatoes, chopped
2 tbsp extra virgin olive oil
1 large onion, chopped
3 garlic cloves, minced
2 celery ribs, chopped
1 bay leaf
1/2 tsp hot pepper flakes
1 cup vegetable broth or 1 cup water
1/4 cup basil, fresh
1 (16 oz) can chickpeas
1 tsp salt
1/4 tsp pepper

Directions:

In dutch oven or large pot, heat oil over med-high heat; saute onion, garlic, celery and bay leaf until softened, about 3 minutes.
Add vegetable marrow or zucchini, green and red peppers, and hot pepper flakes; cook until vegetables begin to soften, about 3 minutes. (Add basil in at this step if using dried.).
Add stock or water; cover and bring to a boil. Add potatoes & tomatoes, reduce heat, cover and simmer until potatoes are tender, 20 to 30 minutes. Add drained chick peas. Stir in salt and pepper and fresh basil (if using fresh.) Discard bay leaf.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	201.07 Kcal (842 kJ)
Calories from fat	41.31 Kcal
		% Daily Value*
Total Fat	4.59g	7%
Cholesterol	0.31mg	0%
Sodium	525.91mg	22%
Potassium	1098.61mg	23%
Total Carbs	34.63g	12%
Sugars	8.97g	36%
Dietary Fiber	6.56g	26%
Protein	7.35g	15%
Vitamin C	74.5mg	124%
Vitamin A	1mg	33%
Iron	2.4mg	13%
Calcium	77.9mg	8%

Amount Per 100 g
Calories	56.22 Kcal (235 kJ)
Calories from fat	11.55 Kcal
		% Daily Value*
Total Fat	1.28g	7%
Cholesterol	0.09mg	0%
Sodium	147.05mg	22%
Potassium	307.19mg	23%
Total Carbs	9.68g	12%
Sugars	2.51g	36%
Dietary Fiber	1.83g	26%
Protein	2.06g	15%
Vitamin C	20.8mg	124%
Vitamin A	0.3mg	33%
Iron	0.7mg	13%
Calcium	21.8mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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