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Spicy, Tomato-Based Vegetable Stew

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Submitted by Onalee

Ingredients

2 2
EACH EACH ONIONS
chopped
2 2
CLOVES CLOVES GARLIC
½ 0.5
EACH EACH HOT CHILI PEPPERS *
3 1.4
POUNDS KG CARROTS
in chunks
3 1.4
POUNDS KG TURNIP
in chunks
3 1.4
POUNDS KG PARSNIPS
in chunks
2 907.2
POUNDS G MUSHROOMS
quartered
3 1.4
PINTS L CHICKEN BROTH *
6 173.4
OUNCE ML/G TOMATO PASTE

Directions

Sauté the following in ‘enough’ vegetable oil adding the ingredients in the order specified: onions, garlic ½ hot chilli pepper, carrots, turnips, parsnips, mushrooms.

Once the vegetables are done, add enough stock to cover them with a little room to spare.

Add tomato paste.

Season with oregano, basil, any other herbs to taste.

Taste regularly.

Serve over bed of couscous.

May add meatballs or spicy sausages.

Freezes well.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 1356g (47.8 oz)
Amount per Serving
Calories 638 8% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 642mg 27%
Total Carbohydrate 46g 46%
Dietary Fiber 34g 135%
Sugars g
Protein 49g
Vitamin A 1160% Vitamin C 208%
Calcium 40% Iron 38%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 
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