 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 15 |
|
SUPER high in fiber. Use fat-free broth and cut almost all the fat as well. Ingredients:
3 tablespoons olive oil |
2 onions, chopped |
2 celery stalks, 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 |
6 cloves garlic, finely chopped |
1/2 cup chili powder |
1 tablespoon ground coriander |
1 tablespoon ground cumin |
2 teaspoons dried oregano |
1 teaspoon dried crushed red pepper, optional |
29 ounce diced tomatoes, with juices |
11 1/2 ounce tomato juice |
6 ounce tomato paste |
2 teaspoons salt, plus more to taste |
8 cups vegetable broth |
31 ounce garbanzo beans, drained and rinsed |
30 ounce cannellini beans, drained and rinsed |
1/2 cup dried green lentils |
3 cups broccoli florets |
2 zucchini, cut crosswise into 1/2-inch thick rounds |
2 yellow squash, cut crosswise into 1/2-inch thick rounds |
Directions:
1. 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.
2. Add the chili powder, coriander, cumin, oregano and crushed red pepper, and cook for 2 minutes.
3. Stir in the tomatoes with their juices, tomato juice, tomato paste and 2 teaspoons of salt.
4. Add the broth, garbanzo beans, cannellini beans, and lentils.
5. Stir in the broccoli, zucchini, and yellow squash.
6. 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.
7. Season the stew to taste with more salt, if desired.
8. Garnish with parmesan cheese and fresh basil, desired.
|
|