Mexican Vegetable Stew
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | each |
onions
peeled, sliced |
|
| 1 | each |
sweet red bell peppers
cut into strips |
|
| 1 | each |
green bell peppers
cut into strips |
|
| 2 | cloves |
garlic
minced |
|
| 1 ½ | cups |
beef stock
or chicken |
|
| 1 | teaspoon |
cumin
|
|
| 1 | teaspoon |
oregano
dried |
|
| ½ | teaspoon |
fennel seeds
|
|
| ¼ | teaspoon |
red pepper flakes
or to taste |
|
| 2 | small |
red skinned potatoes
diced |
*
|
| 1 | small |
sweet potatoes, or yams
diced |
|
| 2 | cups |
green beans
fresh, sliced into 1 in. pieces |
|
| 1 | each |
zucchini
sliced |
|
| 1 | each |
yellow summer squash
sliced |
|
| 1 | can |
black beans
drained and rinsed |
*
|
| 2 | ears |
corn
cut into 1 in. pieces, or |
*
|
| 1 | cup |
corn
|
|
| 2 | tablespoons |
lime juice
|
|
| ½ | cup |
cilantro
or flat leaf parsley |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | each |
onions
peeled, sliced |
|
| 1 | each |
sweet red bell peppers
cut into strips |
|
| 1 | each |
green bell peppers
cut into strips |
|
| 2 | cloves |
garlic
minced |
|
| 355 | ml |
beef stock
or chicken |
|
| 5 | ml |
cumin
|
|
| 5 | ml |
oregano
dried |
|
| 2.5 | ml |
fennel seeds
|
|
| 1.3 | ml |
red pepper flakes
or to taste |
|
| 2 | small |
red skinned potatoes
diced |
*
|
| 1 | small |
sweet potatoes, or yams
diced |
|
| 473 | ml |
green beans
fresh, sliced into 1 in. pieces |
|
| 1 | each |
zucchini
sliced |
|
| 1 | each |
yellow summer squash
sliced |
|
| 1 | can |
black beans
drained and rinsed |
*
|
| 2 | ears |
corn
cut into 1 in. pieces, or |
*
|
| 237 | ml |
corn
|
|
| 3E+1 | ml |
lime juice
|
|
| 118 | ml |
cilantro
or flat leaf parsley |
|
Directions
Combine the onion, red and green peppers, garlic and broth and bring to a boil in a large pot.
Cover and simmer for 5 minutes. Add the spices, red potatoes an d sweet potato, cover and simmer 10 minutes more, adding more broth or water if needed.
Add the green beans, cook 5 minutes more. Add the zucchini, yellow squ ash, black beans, corn and lime juice.
Reduce the heat and simmer 5 minutes, or until all the vegetables are tender.
Garnish with cilantro or parsley.
Serves 10 to 12 as a side dish, 4 to 6 as an entree.
