ATTENTION: Due to recent changes, existing Low GI Challenge members will be required to reset their passwords. Click here to reset your password.

Low GI Meals



Vegetarian Stew

Vegetarian Stew

Nutritional Information:

Calories: 191
Carbs: 33g
Protein: 6g
Fat: 5g
Fibre: 6g

Ready In:

0:50 Mins


4

  • Phase 2
  • Prep Time: 30 Minutes
  • Cook Time: 20 Minutes
  • Serves: 6-8

Ingredients:

  • 2 tbsp Olive Oil
  • 1 large onion
  • 3-4 cloves of garlic, crushed
  • 1 bell pepper diced into ½ inch pieces (red, orange, yellow or green)
  • 1 can red kidney beans, rinsed
  • 2 cups frozen Edamame beans, shells removed
  • 2 cups corn kernels
  • 1 -28 oz (or 2 - 14 oz)   diced tomatoes
  • 1 cup vegetable stock or V-8 juice
  • 2 tsp fresh chili peppers, diced finely
  • 1 tsp each of ground cumin, dried oregano flakes, basil, salt, pepper

Optional: 3-4 tbsp minced cilantro or green onions to garnish

Directions:

  1. Heat the oil in a heavy bottom pot on medium high heat. Add the onion, garlic, zucchini, peppers and saute until translucent. Approx 10 minutes. Lightly season with pepper.
  2. Add the beans, corn, tomatoes, stock and chili peppers.  Saute another 10 minutes.
  3. Add the herbs and simmer another 10 minutes.
  4. Garnish with cilantro or green onions, and enjoy!