Recipe:

Chipotle Veggie Stew

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Serves 8 to 10

A medley of organic vegetables gives this wholesome stew loads of nutrients and a hearty broth. Chipotle peppers and flavorful Mexican seasonings add spice, while whole green beans and chunks of corn and squash make for a pleasing, colorful presentation.

Ingredients

2 tablespoons canola or olive oil
2 large onions, sliced
2 stalks celery, sliced
3 medium carrots, sliced
2 cloves garlic, minced
4 large ripe tomatoes, chopped
1 large bell pepper (any color), slivered
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1 teaspoon dried oregano
1 tablespoon chili powder
1 zucchini, sliced into 1/2-inch-thick rounds
1 summer squash, sliced into 1/2-inch-thick rounds
2 cobs fresh corn, sliced into 2-inch-long pieces
1 cup fresh green beans, ends snipped
2 chipotle peppers in adobo sauce, minced
3 cups (cooked) garbanzo beans
4 cups vegetable broth
2 cups water
Sea salt and ground black pepper, to taste
1/2 cup chopped fresh cilantro
2 tablespoons lime juice, or to taste
Corn tortilla chips (optional for garnish)
Lime wedges (optional for garnish)

Method

In a large pot or soup kettle, heat oil and sauté onion, celery and carrots until onions are translucent. Add garlic, tomatoes, bell pepper and spices. Stir and cook about 5 minutes. Add zucchini, squash, corn and green beans. Stir and cook about 2 minutes. Add chipotle peppers and garbanzo beans. Stir to combine and coat all ingredients with spices and chipotles.

Add vegetable broth, water, salt and pepper. Bring to a boil, then lower heat and simmer 30 minutes, uncovered.

Add cilantro and lime juice and serve immediately. Garnish individual servings with tortilla chips and/or lime wedges, if desired.

Nutrition

Per serving (about 17oz/494g-wt.): 270 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 760mg sodium, 43g total carbohydrate (10g dietary fiber, 12g sugar), 9g protein

Tags: High Fiber, Vegan, Dairy Free, Vegetarian, Low Fat

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