Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
Cups of Fruits and Vegetables Per Person: 3.0
Ingredients and Preparation
Onions, cut into ½ inch wedges
Banana or Hubbard squash
Red bell pepper
Low sodium, low-fat vegetable broth
1 (10 ounce) package
Cilantro sprigs, rinsed, or thinly sliced green onions
Peel onions and cut into ½ inch thick wedges.
Peel the sweet potato, carrots, squash, and parsnips; cut into ¾ inch pieces.
Peel and mince or press garlic.
Rinse bell pepper; stem, seed, and cut into ½ inch strips.
Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.
Add a few tablespoons of water if mixture begins sticking to pan. Add 1 more cup of broth, along with the bell pepper, tomato sauce, lime juice, and cayenne to taste.
Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
If stew sticks to pan or gets thicker than desired, add more broth as needed.
Add peas and stir occasionally until hot, about 2 minutes. Add salt and pepper to taste.
Ladle into soup bowls, and garnish with cilantro or sliced green onions.
Diabetic Exchange Fruit: 0; Vegetables: 3; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0 Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.