Recipes

Summer Vegetable Stew
Makes about 8 1-cup servings

2 teaspoons olive oil
2 medium onions, chopped
3 medium Japanese eggplants, cut into 1/4-inch slices
1 medium green bell pepper, seeded and diced
5 garlic cloves, minced
1 12-ounce jar water-packed roasted red peppers, undrained
3 small zucchini, sliced
2 cups chopped fresh basil
1 15-ounce can navy beans or cannellini beans, undrained
1/2 teaspoon salt
1/4 teaspoon black pepper

Heat oil in a large skillet or pot. Add onions. Cook over medium-high heat, stirring often, for about 5 minutes, or until onions are lightly browned. Add a small amount of water if onions begin to stick. Add eggplant, green pepper, and garlic. Cover and cook, stirring occasionally, for about 5 minutes, or until eggplant begins to soften. Coarsely chop the red peppers and add them, and their liquid, to the skillet. Add zucchini and basil. Cover and cook over medium heat, stirring occasionally, for about 3 minutes, or until vegetables are tender. Stir in beans and their liquid, salt, and black pepper. Cover and cook for about 3 more minutes, or until zucchini is just tender. 

Per 1-cup serving: 148 calories
1.9 g fat
0.3 g saturated fat
11.7% calories from fat
0 mg cholesterol

5.6 g protein
30.5 g carbohydrate
10.1 g sugar
9.5 g fiber

291 mg sodium
68 mg calcium
2 mg iron
62.7 mg vitamin C
1151 mcg beta-carotene
1.4 mg vitamin E

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