Spanish · Dinner
Spanish Mixed Vegetable Stew (Low-Calorie)
A light Spanish vegetable stew simmered in tomato and smoked paprika broth with chickpeas, bell pepper, zucchini and potato. Olive oil is used sparingly and no cream or heavy fats are added, keeping the dish bright, brothy and vegetable-forward while retaining the smoky, garlicky character of a traditional Spanish estofado.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
248Calories
9.1gProtein
5.9gFat
42.8gCarbs
10.2gSugar
10.8gFiber
387mgSodium
0mgChol
0.9gSat Fat
1180mgPotassium
92mgCalcium
3.4mgIron
0mcgVitamin B12
62mgVitamin C
vegetarian
vegan
low-calorie
gluten-free
high-fiber
low-calorie
Instructions
1
Prep
Peel and dice the potato, onion, bell pepper and zucchini. Mince the garlic and drain the chickpeas thoroughly.
2
Sweat
Warm the olive oil in a medium saucepan over medium heat and sweat the onion and garlic for 3 minutes until translucent.
3
Bloom
Stir the smoked paprika into the pot and cook over medium heat for 30 seconds until the paprika smells toasted and deepens in color.
4
Simmer
Add the bell pepper, zucchini and potato to the pot along with canned tomatoes, vegetable stock, wine and bay leaf. Bring to a boil over high heat, then reduce to low and simmer uncovered for 25 minutes until the potato is fork-tender.
5
Finish
Remove the bay leaf, stir in the chopped parsley, and season with salt and black pepper to taste.
6
Plate
Ladle the stew into a bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7 oz100g, a quarter of a 14.5 oz can chickpeas
- 2 tsp2 tsp olive oil
- 4 cloves4 cloves garlic
- 11 onion
- 11 small red bell pepper
- 11 small zucchini
- 22 small potato (200g)
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1 tsp1 tsp smoked paprika
- 22 bay leaf
- 1 cup240ml low-sodium vegetable stock
- 2 tbsp2 tbsp dry white wine (optional)
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
