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Vegetable Stew

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Submitted by errolbax

Vegetable stew with potato, green beans, yellow and green peppers, and tomato simmered in chicken broth with fennel seed. A light, Weight Watchers-friendly one-skillet side.

YIELD

8 servings

PREP

20 min

COOK

20 min

READY

40 min

This is a quiet, honest little vegetable stew that leans on fennel seed for its quiet, almost anise-like warmth. Cubed potatoes, green beans, sweet yellow and green peppers, and chopped tomato get stewed in a splash of chicken broth, so the flavors stay bright rather than heavy. The yellow pepper does most of the lifting on the sweetness side, while the green pepper brings a grassy edge that keeps the pot from tasting one-note.

Build it in stages. Onion first to soften, then the harder vegetables so the potato has time to cook through, and the tomato and broth last to stew everything together without turning mushy. Keep the heat low once the lid goes on; a hard boil breaks the potato cubes and muddies the broth.

Pro Tips

  • Cut the potato to a true half-inch dice. Uneven cubes cook unevenly and leave some pieces raw while others fall apart.
  • Toast the fennel seed in the dry pan for 30 seconds before adding the margarine. It wakes up the oils and deepens the flavor.
  • Use vegetable broth in place of chicken broth to keep it fully vegetarian.
  • Let it rest, covered, for 5 minutes after cooking. The flavors settle and the broth thickens slightly.

Variations

  • Add a handful of chickpeas or cannellini beans for a heartier, protein-packed version.
  • Stir in a teaspoon of harissa or smoked paprika for a North African slant.
  • Finish with chopped fresh parsley or basil for a brighter, fresher lift.

Ingredients

2 10
TEASPOONS ML MARGARINE
¼ 59
CUP ML ONIONS
chopped
3 86.7
OUNCES ML/G POTATOES
pared all-purpose, in 1/2 inch cubes
½ 118
CUP ML GREEN BEANS
trimmed 1 inch pieces
1 237
CUP ML SWEET YELLOW BELL PEPPER
coarsely chopped *
¼ 59
CUP ML GREEN BELL PEPPER
coarsely chopped
½ 118
CUP ML TOMATOES
seeded, chopped
¼ 59
CUP ML CHICKEN BROTH
0.6
TEASPOON ML FENNEL SEED
1
X BLACK PEPPER
freshly ground, to taste *

Directions

Spray a medium skillet with nonstick cooking spray.

Melt margarine over medium heat.

Add onion and cook until tender, stirring frequently, about 3 minutes.

Add potato, beans, and bell peppers; reduce heat to low and cok, stirring constantly, for 5 minutes.

Add remaining ingredients; cover and simmer for 10 minutes.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 40g (1.4 oz)
Amount per Serving
Calories 13 12% from fat
 % Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 19mg 1%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 2%
Sugars g
Protein 1g
Vitamin A 4% Vitamin C 12%
Calcium 1% Iron 1%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

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