Nutrition Facts

Serving Size1/6 recipe
Calories from Fat10
Total Fat2 g
Saturated Fat1 g
Cholesterol0 mg
Sodium390 mg
Total Carbohydrate31 g
Dietary Fiber7 g
Sugars8 g
Proteins7 g
Vitamin A250% DV
Vitamin C120% DV
Calcium6% DV
Iron10% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Preparation Time45 minutes

Cups of Fruits and Vegetables Per Person: 3.0

Ingredients and Preparation

Onions, cut into ½ inch wedges1 cup
Sweet potato1
Banana or Hubbard squash1 pound
Parsnips1 cup
Garlic cloves2
Red bell pepper1
Low sodium, low-fat vegetable broth2 cups
Puréed tomato1 cup
Lime juice2 tablespoons
Cayenne¼ teaspoon
Frozen peas1 (10 ounce) package
Salt¼ teaspoon
Black pepper1/8 teaspoon
Cilantro sprigs, rinsed, or thinly sliced green onions1 bunch
  1. Directions
  2. Peel onions and cut into ½ inch thick wedges.
  3. Peel the sweet potato, carrots, squash, and parsnips; cut into ¾ inch pieces.
  4. Peel and mince or press garlic.
  5. Rinse bell pepper; stem, seed, and cut into ½ inch strips.
  6. Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.
  7. Add a few tablespoons 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.
  8. Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
  9. If stew sticks to pan or gets thicker than desired, add more broth as needed.
  10. Add peas and stir occasionally until hot, about 2 minutes. Add salt and pepper to taste.
  11. Ladle into soup bowls, and garnish with cilantro or sliced green onions.