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
- 2 zucchini , cut crosswise into 1/2-inch thick rounds
- 2 crookneck yellow squash , 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 | 436.82 Kcal (1829 kJ) | ||
| Calories from fat | 167.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.6g | 29% | |
|---|---|---|---|
| Cholesterol | 26.97mg | 9% | |
| Sodium | 2119.69mg | 88% | |
| Potassium | 878.93mg | 19% | |
| Total Carbs | 53.95g | 18% | |
| Sugars | 11.9g | 48% | |
| Dietary Fiber | 10.12g | 40% | |
| Protein | 17.89g | 36% | |
| Vitamin C | 48.1mg | 80% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 11mg | 61% | |
| Calcium | 277.6mg | 28% | |
| Amount Per 100 g | |||
| Calories | 112.69 Kcal (472 kJ) | ||
| Calories from fat | 43.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.8g | 29% | |
|---|---|---|---|
| Cholesterol | 6.96mg | 9% | |
| Sodium | 546.83mg | 88% | |
| Potassium | 226.74mg | 19% | |
| Total Carbs | 13.92g | 18% | |
| Sugars | 3.07g | 48% | |
| Dietary Fiber | 2.61g | 40% | |
| Protein | 4.61g | 36% | |
| Vitamin C | 12.4mg | 80% | |
| Vitamin A | 0.1mg | 14% | |
| Iron | 2.8mg | 61% | |
| Calcium | 71.6mg | 28% | |
* 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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