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Spicy Winter Vegetable Chowder

 
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91

Yield

4

servings

Prep

30

min

Cook

30

min

Ready

60

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

1 ½ tablespoons olive oil
1 clove garlic
minced
1 medium onions
minced
3 cups turnip
cut into 1/4inch cubes
*
1 cup mushrooms
coarsely chopped
*
1 ½ teaspoons cumin
ground
1 teaspoon mint leaves
dried
*
¼ teaspoon chili powder
*
¼ teaspoon fennel seeds
*
4 cups turkey stock
divided
*
¾ cup tomatoes, canned
whole
10 ounces lima beans
frozen, baby, thawed
1 x cilantro
or parsley, fresh, chopped, for garnish
*

Directions

NOTE: If your taste buds prefer, you may use canned navy or kidney beans; rinse them well and add them during the last 5 minutes of cooking.

Heat the oil in a large, heavy saucepan over low heat.

Add the minced garlic and onion.

Cook for 8 to 10 minutes, or until golden. Stir in the peeled turnip cubes, mushrooms, cumin, mint, chili powder and fennel seeds.

Cook for about 1 minute. Stir in the turkey stock and the canned tomatoes.

Bring to a boil. Cover and simmer 12 to 15 minutes, or until the vegetables are tender.

Stir in the renaining turkey stock and the package of baby lima beans (see note above).

Cook uncovered 10 to 15 minutes, or until the vegetables are tender.

Season with salt and pepper to taste.

Spoon the chowder into the serving bowls and garnish with chopped cilantro or parsley, if desired.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 132g (4.7 oz)
Amount per Serving
Calories 13137% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 78mg 3%
Total Carbohydrate 6g 6%
Dietary Fiber 4g 16%
Sugars g
Protein 9g
Vitamin A 8% Vitamin C 20%
Calcium 5% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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