Print Recipe

Vegetable Stew with Cracked
Wheat in Bread Bowl

Vegetable Stew

Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 4 garlic cloves, minced
  • 1 medium zucchini, thinly sliced
  • 8 ounces fresh mushrooms, sliced
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon crushed red pepper
  • 2 (14 ounce) cans diced tomatoes
  • 1 (8 ounce) can tomato sauce
  • 1 (10.5 ounce) can low-fat chicken broth
  • 2/3 cup cracked wheat
  • 1 (16 ounce) can kidney beans, drained
  • 1 (16 ounce) can green beans, drained
  • 1/4 cup fresh parsley
  • 3/4 cup shredded mozzarella cheese

Instructions

  1. Heat oil in a large Dutch oven over medium-high heat; add onion and garlic and sauté for 5 minutes or until tender.
  2. Add zucchini and mushrooms and cook for 5 minutes.
  3. Add Italian seasoning, crushed red pepper, tomatoes, chicken broth, and wheat. Bring to a boil, cover, reduce heat and simmer for 30 minutes.
  4. Uncover, add kidney beans, green beans and parsley; simmer until heated through.
  5. Ladle about 1 1/3 cups into each bread bowl.
  6. Sprinkle with cheese.

Yield: 6 servings

Calories/Serving: 292

Nutrition: Each serving provides approximately: 292 calories; 16 g protein; 45 g carbohydrates; 14 g fiber; 7 g fat (2 g saturated); 8 mg cholesterol; 75 mcg folate; 2 mg iron; 980 mg sodium

Recipe and photo credit: Wheat Foods Council


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