Nutrition Facts

Serving Size 1/6 recipe
Calories 150
Calories from Fat 10
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 390 mg
Total Carbohydrate 31 g
Dietary Fiber 7 g
Sugars 8 g
Proteins 7 g
Vitamin A 250% DV
Vitamin C 120% DV
Calcium 6% DV
Iron 10% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Servings 6
Preparation Time 45 minutes

Cups of Fruits and Vegetables Per Person: 3.0

Ingredients and Preparation

Ingredients Measures
Onions, cut into ½ inch wedges 1 cup
Sweet potato 1
Carrots 2
Banana or Hubbard squash 1 pound
Parsnips 1 cup
Garlic cloves 2
Red bell pepper 1
Low sodium, low-fat vegetable broth 2 cups
Puréed tomato 1 cup
Lime juice 2 tablespoons
Cayenne ¼ teaspoon
Frozen peas 1 (10 ounce) package
Salt ¼ teaspoon
Black pepper 1/8 teaspoon
Cilantro sprigs, rinsed, or thinly sliced green onions 1 bunch
  • Peel onions and cut into ½ inch thick wedges.
  • Peel the sweet potato, carrots, squash, and parsnips; cut into ¾ inch pieces.
  • Peel and mince or press garlic.
  • Rinse bell pepper; stem, seed, and cut into ½ inch strips.
  • Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.
  • Add a few tablespoons of water if mixture begins sticking to pan. Add 1 more cup of broth, along with the bell pepper, tomato sauce, lime juice, and cayenne to taste.
  • Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
  • If stew sticks to pan or gets thicker than desired, add more broth as needed.
  • Add peas and stir occasionally until hot, about 2 minutes. Add salt and pepper to taste.
  • Ladle into soup bowls, and garnish with cilantro or sliced green onions.