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Spring Vegetables Stew

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Submitted by happyzhangbo

Get some home-grown, store-bought or local farm-produced spring vegetables to make a hearty, tasty, chunky and crunchy spring stew, the fresh ingredients make the stew taste so refreshing.

YIELD

6 servings

PREP

18 min

COOK

46 min

READY

70 min

Ingredients

1 ½ 23
TABLESPOONS ML VEGETABLE OIL
such as olive oil, canola oil
1 1
BUNCH BUNCH SCALLIONS, SPRING OR GREEN ONIONS
sliced *
4 4
CLOVES CLOVES GARLIC
minced or pressed
1 453.6
POUND G POTATOES
chop into 1-inch chunks, baby or yukon gold potatoes cut into 1-inch chunks
15 433.5
OUNCES ML/G TOMATOES, CANNED
diced, 1 can
1 0.9
QUART L STOCK
any kind *
1 1
X X SALT
to taste *
½ 226.8
POUND G ARTICHOKE HEARTS
chop into 1-inch chunks, fresh or frozen, coarsely chopped
15 433.5
OUNCES ML/G CHICKPEAS (GARBANZO BEANS)
1 can
1 ¼ 296
CUPS ML PEAS, FROZEN
or fresh *
8 231.2
OUNCES ML/G ASPARAGUS
cut into 1-inch pieces
3 7.1E+2
CUPS ML MIXED SALAD GREENS
such as swiss chard, spinach, kale, arugula, sliced into thin ribbons
4 6E+1
TABLESPOONS ML BASIL PESTO
or more as needed *
1 1
X X PARMESAN CHEESE
or shaved, for garnish *

Directions

Heat the vegetable oil in a large pot until hot.

Stir in the scallions and garlic, cook for about 2 minuts.

Stir in the potatoes, and cook for about 2 minutes.

Pour the diced tomatoes with the liquid and the quart of stock of your choice.

Bring to a boil, add salt to taste, then cover and cook over medium-low heat for about 12 minutes.

Stir in the artichoke hearts and cook for 4 to 6 minutes.

Stir in the chickpeas, green peas and cook for 5 to 6 minutes.

Remove the cover from the stew, then mix in the asparagus.

Cook 2 to 3 minutes.

Stir in the greens, cook for another 1 to 2 minutes until the greens are wilted.

Remove from the heat and add the pesto, mix until well blended.

Garnish with shaved parmesan and serve warm.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 322g (11.4 oz)
Amount per Serving
Calories 235 17% from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 380mg 16%
Total Carbohydrate 15g 15%
Dietary Fiber 9g 36%
Sugars g
Protein 17g
Vitamin A 66% Vitamin C 70%
Calcium 12% Iron 19%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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