Italian Vegetable Stew

Yield: 6 servings (serving size: 1 1/3 cups stew and 2 tablespoons cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 169
  • Calories from fat: 30%
  • Fat: 5.6g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.5g
  • Protein: 9.6g
  • Carbohydrate: 22.5g
  • Fiber: 5.3g
  • Cholesterol: 8mg
  • Iron: 2.9mg
  • Sodium: 437mg
  • Calcium: 162mg

Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 1 cup chopped green bell pepper
  • 4 garlic cloves, minced
  • 1 cup thinly sliced zucchini
  • 1 teaspoon dried Italian seasoning
  • 1/4 to 1/2 teaspoon crushed red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 (10 1/2-ounce) can low-salt chicken broth
  • 1 (8-ounce) package presliced mushrooms
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (16-ounce) can kidney beans, drained
  • 1 (14.5-ounce) can Italian-cut green beans, drained
  • 1/4 cup chopped fresh parsley
  • 3/4 cup (3 ounces) preshredded part-skim mozzarella cheese
  • Fresh thyme sprigs (optional)

Preparation

  1. Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, and garlic; sauté 5 minutes or until tender. Add zucchini and next 6 ingredients (zucchini through tomato sauce); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add kidney beans, green beans, and parsley; simmer, uncovered, 5 minutes or until thoroughly heated. Ladle into 6 bowls; sprinkle with cheese. Garnish with fresh thyme, if desired.
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