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Spring Vegetable Stew

 

17

Yield

4

servings

Prep

20

min

Cook

45

min

Ready

1

hrs

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

3 medium leeks
sliced
*
2 large artichokes
*
2 each lemons
juice only
¾ pound fava beans
shelled
*
1 pound asparagus
1 tablespoon butter
1 tablespoon olive oil, extra-virgin
5 small garlic cloves
unpeeled
*
1 ½ cups water
6 small turnip
peeled, halved
*
6 small carrots
peeled, halved lengthwise
1 pound green peas
shelled

Directions

WASH THE SLICED LEEKS really well, as they are always sandy.

Trim the artichokes.

Keep the finished pieces in a bowl covered with water and the juice of one lemon.

Bring a large pot of water to a boil, add the fava beans, and cook for about a minute.

Scoop them out and put them in a bowl of cold water, reserving the cooking water.

Slip each bean out of its skin and set aside.

Cut the top 3 inches off the asparagus. If the tips are very thick, slice them in half lengthwise.

Warm the butter and olive oil in a wide skillet and add the leeks, artichokes, garlic, and salt lightly.

Toss to coat everything with the oil and squeeze the juice of the second lemon over all.

Cook gently for several minutes, without frying, then add the water.

Simmer, partially covered, for about 15 minutes or until the artichokes are tender but still a little firm.

Make sure there is always some liquid in the pan, adding more water as needed in small increments.

Return the water used for the fava beans to the heat and bring to a boil.

Separately blanch the turnips, carrots and asparagus and add them to the stewed vegetables along with the fresh peas.

Cook gently until all the vegetables are tender and the liquid is reduced to a syrup.

Taste for salt.

Stir in the additional butter and the herbs and season with pepper.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 439g (15.5 oz)
Amount per Serving
Calories 21128% of calories from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 8mg 3%
Sodium 445mg 19%
Total Carbohydrate 11g 11%
Dietary Fiber 12g 48%
Sugars g
Protein 19g
Vitamin A 319% Vitamin C 74%
Calcium 9% Iron 26%
* based on a 2,000 calorie diet How is this calculated?

 

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