Ingredients
- Olive oil cooking spray
- 1/2 pound zucchini, large dice
- 1/2 pound yellow squash, large dice
- 5 ounces green bell pepper, large dice
- 5 ounces red bell pepper, large dice
- 3 ounces Spanish onion, large dice
- 1 1/4 pounds parsnip, peeled, large dice
- 2 1/2 pounds carrot, peeled, large dice
- 1 1/4 pounds turnips, large dice
- 1 1/4 pounds Yukon gold potato, scrubbed, large dice SAUCE:
- 1/4 cup canola oil
- 3/4 pound Spanish onion, large dice
- 5 ounces green bell pepper, large dice
- 1/2 pound celery, large dice
- 1 Tablespoon minced fresh ginger
- 1/2 pound zucchini, large dice
- 3/4 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground allspice
- 3 Tablespoons curry powder
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 2 Tablespoons kosher salt
- 3/4 teaspoon ground black pepper
- 1 teaspoon minced garlic
- 2 cups canned crushed tomatoes
- 6 cups water
- 12 cups cooked, brown basmati rice, no added salt or fat in cooking process
Directions
- Preheat 5 full sheet pans in a 450 degree oven for 5-10 minutes. While heating combine the zucchini & yellow squash in a medium bowl and spray lightly with olive oil cooking spray. When pan is hot, pour squash on hot sheet pan and roast until barely tender, about 3-5 minutes. Repeat this process by combining the two bell peppers together, onions separately, parsnip, carrot and turnips together (separate these on two sheet pans). Obviously, cooking time will vary for each vegetable combination but the desired result is the same; a little color and just barely tender.
- Steam the potatoes in a commercial steamer until barely tender.
- While the vegetables are roasting, prepare the sauce. Heat the 1/4 cup canola oil in a large stainless saucepot over medium-high heat. Add the onions, green pepper, celery and ginger; stir to combine and sauté until onions have light color. Add the remaining dry spices; stir to combine and adjust the heat so the spices bloom with flavor but do not scorch.
- Add the minced garlic and cook for one more minute. Add the canned tomatoes and water, bring to a boil and reduce to simmer. Simmer for 10 minutes or until vegetables are very tender. Remove from heat and puree with an immersion blender or in a food processor (in batches.)
- Place pureed sauce back in pot and add all the roasted vegetables and the steamed potatoes. Bring entire mixture back to a strong simmer and simmer for 10 minutes or until heated through. Serve 6 ounces stew with 4 ounces rice.
Nutrition Facts
24 servings per container
Serving Size 365G
| Amount per serving | ||
|---|---|---|
| Calories | 220 | |
| % Daily Value* | ||
| Total Fat 4g | 6% | |
| Saturated Fat 0.5g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1g | ||
| Monounsaturated Fat 2g | ||
| Cholesterol 0mg | 0% | |
| Sodium 680mg | 28% | |
| Total Carbohydrate 42g | 14% | |
| Dietary Fiber 7g | 28% | |
| Total Sugars 0g | ||
| Includes 0g Added Sugars | % | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 24g | ||
| Protein 5g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 0mg | 8% | |
| Iron 0mg | 10% | |
| Potassium 635mg | 18% | |
| Vitamin A 0mcg | 170% | |
| Vitamin C 0mcg | 70% | |
| Vitamin E 0mg | 8% | |
| Vitamin K 0mcg | 25% | |
| Thiamin 0mg | 15% | |
| Riboflavin 0mg | 8% | |
| Niacin 0mg | 15% | |
| Vitamin B6 0mg | 25% | |
| Folate 0mcg | 0% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0mcg | 2% | |
| Chloride 0mg | 8% | |
| Pantothenate 0mg | 8% | |
| Phosphorus 0mg | 15% | |
| Iodine 0mcg | 0% | |
| Magnesium 0mg | 20% | |
| Zinc 0mg | 8% | |
| Selenium 0mcg | 15% | |
| Copper 0mg | 15% | |
| Manganese 0mg | 70% | |
| Chromium 0mcg | 0% | |
| Molybdenum 0mcg | 10% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Cooked Brown Rice (water, Brown Rice), Water, Carrots, Parsnips, Turnips, Baby Yukon Gold Potatoes, Crushed Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Zucchini Squash, Onion, Celery, Green Pepper, Red Bell Pepper, Green Pepper, Canola Oil, Salt, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide), Ginger, Garlic, Summer Squash, Black Pepper, Cumin, Nutmeg, Cloves, Allspice, Coriander.