Italian Vegetable Stew

Vegetarian
Gluten Free
Very Healthy
Health score
66%
Italian Vegetable Stew
45 min.
6
211kcal

Suggestions

Ingredients

  • 16 ounce kidney beans drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • 14.5 ounce italian-cut green beans drained canned
  • cup bell pepper green chopped
  • teaspoon penzey's southwest seasoning dried italian
  • 10.5 ounce low-salt chicken broth canned
  • ounce pre mushrooms 
  • tablespoon olive oil 
  • cup onion chopped
  • ounces preshredded part-skim mozzarella cheese 
  • ounce no-salt-added tomato sauce canned
  • cup zucchini thinly sliced

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

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

Nutrition Facts

Calories211kcal
Protein23.34%
Fat23.3%
Carbs53.36%

Properties

Glycemic Index
55.33
Glycemic Load
8.32
Inflammation Score
-8
Nutrition Score
23.801304425882%

Flavonoids

Apigenin
5.39mg
Luteolin
1.29mg
Isorhamnetin
1.34mg
Kaempferol
0.54mg
Myricetin
0.5mg
Quercetin
8.01mg

Nutrients percent of daily need

Calories:210.5kcal
10.52%
Fat:5.94g
9.13%
Saturated Fat:2.05g
12.82%
Carbohydrates:30.59g
10.2%
Net Carbohydrates:21.1g
7.67%
Sugar:11.27g
12.52%
Cholesterol:9.07mg
3.02%
Sodium:578.46mg
25.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.38g
26.75%
Vitamin K:84.91µg
80.86%
Vitamin C:48.3mg
58.55%
Fiber:9.48g
37.92%
Manganese:0.71mg
35.49%
Potassium:992.94mg
28.37%
Phosphorus:277.13mg
27.71%
Copper:0.53mg
26.33%
Vitamin B2:0.43mg
25.45%
Vitamin B6:0.5mg
25.23%
Vitamin A:1226.79IU
24.54%
Vitamin B3:4.46mg
22.31%
Calcium:214.44mg
21.44%
Iron:3.78mg
21.03%
Folate:79.46µg
19.86%
Magnesium:77.98mg
19.5%
Vitamin B1:0.27mg
18.17%
Vitamin E:2.29mg
15.28%
Vitamin B5:1.26mg
12.62%
Zinc:1.74mg
11.63%
Selenium:7.93µg
11.33%
Vitamin B12:0.18µg
3.02%
Source:My Recipes