An incredibly hearty low-calorie vegetable stew that's great alone, on whole wheat pasta or folded into an omelet.
|Nutritional Facts :||per serving|
|Energy :||90 kcals|
|Protein :||3.33 grams|
|Carbohydrate :||17.29 grams|
|Sugar :||9.62 grams|
|Fat :||2.20 grams|
|Saturated fat :||0.331 grams|
|Polyunsaturated fat :||0.373 grams|
|Monounsaturated fat :||1.346 grams|
|Trans fat :||0 grams|
|Cholesterol :||0 milligrams|
|Fibre :||6.1 grams|
|Sodium :||175 milligrams|
|Potassium :||442 milligrams|
|Vitamin A :||297 % RDA|
|Vitamin C :||1081 % RDA|
|Calcium :||96 % RDA|
|Iron :||202 % RDA|
In a large skillet, heat olive oil over medium-high heat.
Slice onions thinly and add to skillet. Cook about 4 minutes, or until onions start to become soft. Seed and dice bell peppers, about 1/4 inch or to your liking. Add to onions and cook 4 minutes.
Dice Courgette and summer squash the same size as the bell pepper, add to the skillet and cook about 5 minutes.
Dice eggplant and add-- you can peel or leave the skins on. Cook about 7 minutes. Dice garlic and add to the mix.
Add diced tomatoes and tomato paste and mix well. Add salt and pepper to taste.
Simmer on low about 40 minutes or until vegetables are soft and the mixture is slightly thickened. Slice basil into thin strips.
Turn off the heat and mix basil into vegetable mixture. Enjoy.
Note: this recipe is very versatile and does not need to be followed to a T. You may add most any vegetable you like that take well to the stewing method.