Ingredients

1 cup onions, cut into 1/2 inch wedges

1 sweet potato

2 carrots

1 lb banana or Hubbard squash

1 cup parsnips

2 cloves garlic

1 red bell pepper

2 cups low sodium, low-fat vegetable broth

1 cup puréed tomato

2 Tbsp lime juice

1/4 tsp cayenne

1 (10 oz) package frozen peas

1/4 tsp salt

1/8 tsp black pepper

1 bunch cilantro sprigs, rinsed, or thinly sliced green onions

Directions

Peel onions and cut into 1/2-inch-thick wedges. Peel the sweet potato,
carrots, squash, and parsnips; cut into 3/4-inch pieces. Peel and mince or press
garlic. Rinse bell pepper; stem, seed, and cut into 1/2-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 Tbsps 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.

Recipe Summary

Preparation Time: 45
minutes

Number of Servings: 6

Cups of Fruits and Vegetables
Per Person: 1.50

Per serving: 150 calories, 10 calories from fat, 2 g total fat, 1 saturated fat, 0 trans fat, 0 mg cholesterol, 390 mg sodium, 30 g total carbohydrates, 8 g fiber, 9 g sugars, and 7 g protein. Calories from fat: 7 percent. Diabetic exchange: Fruit 0, Vegetables 3, Meat 0, Milk 0, Fat 0, Carbs 1, Other 0. Diabetic exchanges are calculated based on the American Diabetes Association Exchange system and are rounded up or down to whole numbers.