Curried Vegetable Stew
Emily
Fat: 6 g Carbohydrates: 18 g Protein:7 g Calories: 145 kcal
ingredients
- 1 tablespoon extra-virgin olive oil
- 1 medium red onion, finely chopped
- 1 medium green bell pepper, deseeded and finely chopped
- 1/2 cup chopped carrot
- 1/2 cup chopped celery
- 3 garlic cloves, minced
- 2 tablespoon minced, peeled fresh ginger
- 1 tablespoon curry powder
- 2 large tomatoes, peeled, seeded, and chopped, or 1 cup tomato sauce
- 1 bay leaf
- 4 cups fat-free chicken or vegetable broth
- 1 1/2 cups cooked pinto beans or black beans
- 3 tablespoons creamy or crunchy natural peanut butter (or almond butter)
- 1/4 cup chopped fresh cilantro
- 1/2 pound baby spinach leaves or other fresh greens, torn into bite-size pieces
- Salt and pepper to taste
directions
- 1
Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot, and celery and sauté until soft and translucent, about 5 minutes.
- 2
Add garlic, ginger and curry powder and sauté until fragrant; do not brown garlic. Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
- 3
Add the broth and bring the mixture to a boil. Reduce heat to low. Stir in beans and peanut butter until combined. Cook until heated through, about 2 minutes. Stir in cilantro and spinach. Serve immediately.
Source: emilyvorpe@aol.com
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