This is a favorite, quick and easy to prepare, delicious and very filling, 175 calorie lunch or dinner that can be made ahead and reheated in an office or medical practice kitchen microwave.
A two-cup serving of the nutrient-dense stew only includes 65 calories. We prefer it over a small amount of quinoa for the gluten-free complete protein it provides. One- half cup cooked quinoa only includes about 110 calories.
This vegetable stew keeps well in the refrigerator for three to four days. We most always keep pre-cooked quinoa in the Biosyntrx test kitchen refrigerator.
- 2 eggplants, peeled or unpeeled, and cut into 2-inch cubes
- 4 small zucchini, sliced
- 3 small summer squash, sliced
- 12 ounces sliced mushrooms
- 4-5 cloves of garlic, crushed
- 1 large onion, chopped coarse
- 2 15-ounce cans of good quality diced tomatoes
- 2 tablespoons of olive oil
- 1 can of chickpeas
- salt and pepper to taste
- Fresh basil or cilantro garnish to taste
Red chili powder, red pepper flacks, or any other spice you prefer to taste. We prefer hot Hatch chili powder and flakes from New Mexico, but we have a source since our customer service representative, Sabrina Farmer, is from New Mexico and travels back and forth frequently.
- In a large pot (about 10-12 quarts), add olive oil, garlic and onion.
- Cover and cook over medium flame about 5-10 minutes, then add mushrooms. Continue cooking, 5-10 minutes more, then and add tomatoes.
- When the mixture begins to bubble, add eggplant, reduce heat, and simmer for about 20 minutes, then add the zucchini, squash, chickpeas and dried spices. Continue cooking for approximately 20 minutes longer until all the vegetables are tender.
- Plate with fresh basil or cilantro.
Number of generous servings: 8-10
Stew nutrients: Vitamins: A, B1, B3, B5, B6, B12, folate, C, D, and E. Minerals: calcium, magnesium, copper, zinc, manganese, and iron.
Ellen Troyer, with Spencer Thornton, MD, and the Biosyntrx staff