Ingredients:
- 2 celery ribs, cut into 1/2-inch pieces
- 1 carrot, peeled and cut into 1/2-inch pieces
- 1 red bell pepper , cut into 1/2-inch pieces
- parmesan cheese, rind (optional)
- 2 zucchini , cut crosswise into 1/2-inch thick rounds
- 2 yellow squash , crookneck cut crosswise into 1/2-inch thick rounds
Directions:
- Heat the oil in a heavy large stockpot over medium-high heat.
- Add the onions, celery, carrot, bell pepper, and garlic, and saute until the onions are translucent, about 15 minutes.
- Add the chili powder, coriander, cumin, oregano and crushed red pepper, and cook for 2 minutes.
- Stir in the tomatoes with their juices, tomato juice, tomato paste, cheese rind, and 2 teaspoons of salt.
- Add the broth, garbanzo beans, cannellini beans, and lentils.
- Stir in the broccoli, zucchini, and yellow squash.
- Bring to a simmer over high heat. Decrease the heat to medium. Simmer, uncovered, until the lentils are tender and the mixture thickens slightly, stirring often, about 20 minutes.
- Season the stew to taste with more salt, if desired.
- Ladle the stew into bowls. Sprinkle with the shredded cheese and basil, and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 162.99 Kcal (682 kJ) | ||
| Calories from fat | 59.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.56g | 10% | |
|---|---|---|---|
| Cholesterol | 2.88mg | 1% | |
| Sodium | 1374.27mg | 57% | |
| Potassium | 662.3mg | 14% | |
| Total Carbs | 18.72g | 6% | |
| Sugars | 3.91g | 16% | |
| Dietary Fiber | 7.76g | 31% | |
| Protein | 7.31g | 15% | |
| Vitamin C | 56.7mg | 94% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 8mg | 45% | |
| Calcium | 135.6mg | 14% | |
| Amount Per 100 g | |||
| Calories | 50.16 Kcal (210 kJ) | ||
| Calories from fat | 18.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.02g | 10% | |
|---|---|---|---|
| Cholesterol | 0.89mg | 1% | |
| Sodium | 422.9mg | 57% | |
| Potassium | 203.81mg | 14% | |
| Total Carbs | 5.76g | 6% | |
| Sugars | 1.2g | 16% | |
| Dietary Fiber | 2.39g | 31% | |
| Protein | 2.25g | 15% | |
| Vitamin C | 17.4mg | 94% | |
| Vitamin A | 0.1mg | 14% | |
| Iron | 2.5mg | 45% | |
| Calcium | 41.7mg | 14% | |
* 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.
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