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Antioxidant Veggie Stew

Ms.Boudreaux's picture
If you care about eating healthy, you *must* buy this book (or check it out from your library)! This chunky, hearty soup is a pleasant way to get your servings of healthful antioxidant veggies along with other healing foods. It's loaded with carotenoids, indoles, sulforafanes, vitamins A and C, among other phytochemicals known for their healing, antimicrobial, and cancer-preventive properties. Courtesy of Herbal Defense by Robyn Landis.
Ingredients
  Onion 1 Large, chopped
  Olive oil 1 Teaspoon
  Garlic bulb 1 , sliced
  Carrots 8 , sliced
  Celery stalks 5 , chopped
  Red cabbage 1⁄2 , chopped
  Green cabbage 1⁄2 , chopped
  Pepper red 1 , diced
  Shiitake mushrooms 15 , sliced (remove stems)
  New red potatoes/New white potatoes 10 Small
  Organic stewed tomatoes 28 Ounce
  Black pepper To Taste
Directions

1. Saute onion and garlic in spices of choice with olive oil over medium heat in the bottom of an 8-quart soup pot until soft (5 min).

2. Add veggies one group at a time and cook until slightly soft (5 min each).

3. Add canned tomatoes and cooked or canned beans or Parmesan rinds. Heat through.

4. Add water (or astragalus broth) to almost fill the pot. Bring to a boil.

5. Turn down to simmer until all vegetables are cooked, about an hour and a half.

6. Add black pepper and more spices to taste.

Recipe Summary

Difficulty Level: 
Easy
Channel: 
VeganLife
Cuisine: 
American
Course: 
Main Dish
Taste: 
Savory
Feel: 
Rich
Method: 
Slow Cooked
Dish: 
Soup
Restriction: 
Vegan, Vegetarian
Ingredient: 
Vegetable
Interest: 
Healthy
Preparation Time: 
20 Minutes
Cook Time: 
240 Minutes
Ready In: 
260 Minutes
Servings: 
6
Story
Version 1: Italian style -- 2 Parmesan rinds; white beans; basil, rosemary, thyme and oregano to taste. Version 2: Eastern style -- Black beans; coriander, nutmeg, allspice, and clove to taste. Version 3: Mexican style -- Chili beans; cumin, cayenne, chili powder to taste; top with fresh cilantro Serve soup with bread and cheese or cooked rice, couscous, or orzo. Grated cheese can be lightly sprinkled over the top. If you eat meat, cooked cubed meat or poultry can be added instead of the beans for protein.
Subtitle: 
Antioxidant Veggie Stew

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Nutrition Rank

Nutrition Facts

Serving size

Calories 292 Calories from Fat 15

% Daily Value*

Total Fat 2 g2.6%

Saturated Fat 0.27 g1.4%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 318.9 mg13.3%

Total Carbohydrates 67 g22.3%

Dietary Fiber 13.1 g52.3%

Sugars 26.9 g

Protein 9 g18.3%

Vitamin A 343% Vitamin C 330.7%

Calcium 25.6% Iron 25.1%

*Based on a 2000 Calorie diet

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Antioxidant Veggie Stew Recipe, Antioxidant Veggie Stew