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Colombian Style
Vegetable Stew

9 servings

Be sure to add the cilantro (also called Chinese Parsley), it's a flavor element, not a garnish.

  • 2 cups Vegetable Broth
  • 2 Tablespoons canola oil
  • 4 cloves minced garlic
  • 1 1/4 cups coarsely chopped onions
  • 2 16 oz. cans low-sodium peeled
       diced tomatoes
  • 2 pounds baking potatoes, cut
       into bite-sized chunks
  • 6 large carrots, cut by 8mm blade (1/2-inch)
  • 6 stalks celery, halved lengthwise
       and cut into 1 1/2-inch pieces
  • 16 ounces fresh or defrosted
       frozen corn kernels
  • 1 cup white grape juice
  • 2 whole bay leaves
  • 1 1/2 Tablespoons white wine vinegar
  • 1 teaspoon cumin
  • 3/4 teaspoon oregano
  • 1/2 teaspoon pepper
  •    salt, to taste
  • 1 16 oz. can drained garbanzo beans
  • 2 cups defrosted frozen peas
  • 3/4 cup chopped fresh cilantro

Heat oil over medium heat in 6 qt pot, saute garlic and onions 5 minutes. Add tomatoes with liquid, potatoes, carrots, celery, corn, grape juice, bay leaf, vinegar, cumin, oregano, pepper, salt and vegetable broth. Heat to boil, reduce heat to high simmer, and cook, uncovered 50 to 60 minutes or until vegetables are tender. (Add water if needed during cooking.)

Place chickpeas in colander under cold running tap water to remove canning liquid; rub them gently in kitchen towel to remove skins.

Add skinless chickpeas and green peas to stew and simmer 5-10 minutes or until peas are cooked. Remove and discard the Bay Leaves. Serve with 2 Tablespoons cilantro on each serving

 
Nutrition Facts
Amount Per Serving: Calories 393 - Calories from Fat 52
Percent Total Calories From: Fat 13%, Protein 13%, Carbohydrate 74%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 682mg, Total Carbohydrate 73g, Dietary Fiber 5g, Protein 12g, Vitamin A 17920 units, Vitamin C 59 units, Calcium 0 units, Iron 5 units

Bon appetit!


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Barricks Insurance Services
276 N El Camino Real #6, Oceanside, CA 92058
Phone (760) 433-0300  |  Fax: (760) 433-0304
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