One Pot Vegetable Stew

Served over fiber-rich brown rich, this meal provides beta-carotene and vitamins A, C and K in just one pot, which keeps preparation and clean-up quick and easy.

Makes 6 servings


1 tsp. olive oil

1/3 cup thinly sliced onion

2 medium carrots, chopped

1 green bell pepper, chopped

2 medium zucchini, halved lengthwise and sliced

3 cloves garlic, minced

1/2 cup low-sodium vegetable broth

1 (15 oz) can chickpeas, drained and rinsed

1 (15 oz) can no salt added diced tomatoes

1 (15 oz) can no salt added stewed tomatoes

1 tsp. sugar

1/2 tsp. ground red pepper, or to taste

Salt and freshly ground black pepper to taste

2 cups hot cooked brown rice


  1. Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper. Sauté, stirring frequently, until they soften, about 5 to 6 minutes. Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.
  2. Stir in drained chickpeas and un-drained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste. Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.
  3. Serve over hot brown rice.

 Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate, 8 g protein, 8 g dietary fiber, 95 mg sodium.