Mediterranean vegetable stew

Recipe Information

Ingredients

• 1 tablespoon olive oil

• 1 large onion, chopped

• 1 cup low-sodium vegetable broth

• 1/2 teaspoon chili powder, or to taste

• 1 teaspoon cumin

• 1/2 teaspoon cinnamon

• 1/2 teaspoon paprika

• 1/2 teaspoon turmeric

• 1/2 teaspoon cardamom

• 1 pound (2 cups diced) butternut squash, peeled, seeded, diced

• 1/4 cup raisins

• 2 carrots, sliced

• 3 cloves garlic, minced

• 1 large zucchini, halved lengthwise and sliced

• 1 (15-ounce) can garbanzo beans, drained

• 1/4 cup pitted black olives, halved

• 3/4 teaspoon salt

• 1/2 teaspoon white pepper

• 1/4 cup chopped fresh parsley, divided

• 1-2 tablespoons fresh lemon juice

• 3 cups cooked brown rice

Directions

• In a large pot, heat the oil over medium-high heat. Add the onion and cook until translucent, about 2 minutes. Add the broth. Reduce the heat to medium-low and let the pot simmer, stirring frequently, for about 20 minutes.

• Combine the spices in a mixing bowl while the broth is simmering then stir them into the pot. Add the butternut squash, raisins, carrots, and garlic to the pot.

• Cover the pot and continue to let it simmer until the vegetables are tender, about 25-30 minutes. Add the zucchini, garbanzo beans, olives, salt, and pepper. Re-cover the pot and continue to simmer until the zucchini is tender, an additional 10-12 minutes.

• Stir in 2 tablespoons of parsley and lemon juice.

• Add warm rice to a large serving platter or individual plates. Spoon the stew over the rice. Garnish with the remaining parsley and serve.

Nutrition (per serving)

• Calories: 300 cal

• Total fat: 6g

• Saturated fat: 1g

• Sodium: 464mg

• Carbohydrate: 54g

• Fiber: 9g

• Protein: 11g