Chipotle Veggie Stew
Serves 8 to 10
Time 55 min
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.
Special Diets:
Ingredients
- 2 tablespoons canola or olive oil
- 2 large onions, sliced
- 3 medium carrots, sliced
- 2 cloves garlic, finely chopped
- 4 large ripe tomatoes, chopped
- 1 large bell pepper (any color), sliced
- 1 teaspoon coarse sea salt
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 1 tablespoon chili powder
- 2 zucchini and/or yellow 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 chiles in adobo sauce, minced
- 3 cups cooked garbanzo beans (also called chickpeas)
- 4 cups vegetable broth
- 1/2 teaspoon coarse sea salt
- 1/2 teaspoon ground black pepper
- 1/2 cup chopped fresh cilantro
- 2 tablespoons lime juice
- Corn tortilla chips (optional for garnish)
- Lime wedges (optional for garnish)
Method
Heat the oil in a large pot over medium heat.
Add onion and carrots and cook until onions are translucent, about 6 minutes.
Add garlic, tomatoes, bell pepper and spices.
Stir and cook until beginning to soften, 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, 2 cups water, salt and pepper.
Bring to a boil, then lower heat and simmer until vegetables are cooked through, 30 minutes, uncovered.
Add cilantro and lime juice and serve immediately.
Garnish individual servings with tortilla chips and/or lime wedges, if desired.
Nutritional Info:
Per serving: 270 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 760mg sodium, 43g carbohydrates (10g dietary fiber, 12g sugar), 9g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 2 tablespoons canola or olive oil
- 2 large onions, sliced
- 3 medium carrots, sliced
- 2 cloves garlic, finely chopped
- 4 large ripe tomatoes, chopped
- 1 large bell pepper (any color), sliced
- 1 teaspoon coarse sea salt
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 1 tablespoon chili powder
- 2 zucchini and/or yellow 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 chiles in adobo sauce, minced
- 3 cups cooked garbanzo beans (also called chickpeas)
- 4 cups vegetable broth
- 1/2 teaspoon coarse sea salt
- 1/2 teaspoon ground black pepper
- 1/2 cup chopped fresh cilantro
- 2 tablespoons lime juice
- Corn tortilla chips (optional for garnish)
- Lime wedges (optional for garnish)