dib_dab
03-09-2010, 04:19 PM
Hey guys, I made this really yummy vegetable stew earlier, it was really filling and under 400 kcal! Roughly 339 calories and it serves up to 4 people which means each serving is around 84 calories! I thought you lot might be quite interested to know about it, you could prepare it the night before and let it cook in the morning to pick at for meals throughout the day, or you could keep it cool in your fridge to pick at when you wanted some!
Ingredients:
1/2 onion, peeled, halved and thinly sliced
1 garlic clove, finely chopped
1 leek, washed, trimmed and cut into 2 cm lengths
2 carrots, sliced
1/2 parsnip, peeled, cubed (1.5cm, roughly)
1 stick celery, thinly sliced
1 small potato, peeled, cubed (1.5cm, roughly)
1/2 small butternut squash, peeled, seeded, cubed (1.5cm, roughly)
1 1/2 good quality vegetable stock cubes or 1 litre vegetable bouillon
Teaspoon dried coriander
Couple of handfuls of spinach leaves
Salt and pepper seasoning
Method:
-Cook onions and garlic in a large pan on a low heat until the onions are soft*
-Sprinkle the coriander and stir for another minute
-Add the other vegetables; leek, carrot, parsnip, celery, potato and squash to cook in with the onion and garlic.
-Add a litre of boiling water to the stock cubes or bouillon and stir it until dissolved.
-Add the stock to the vegetables and allow to simmer on a low heat for 40 minutes (the stock should be just enough to cover the vegetables) or until the vegetables are cooked through, you can test this by trying some potato, if its soft you're good to go!
-Season with salt and pepper and add a handful of spinach and serve :)
*if you don't want to use fatty olive oil to cook them in you could always try out one of the 1 calorie oil sprays that you can now purchase in supermarkets!
I researched all of the calories in the vegetables too if you're interested in the calorie breakdown - I'll measure it all properly tomorrow and edit this so you all can know the absolute calorie breakdown:
Clove of garlic: 4 kcal
1/2 onion: 30 kcal
1 leek: 54 kcal
1/2 parsnip: 57 kcal
1 medium celery stick (7 1/2" - 8" long) 6 kcal
Half a small butternut squash (I'll measure it properly tomorrow): roughly 60 kcal
1 small potato: 128 kcal
I really hope you all like the look of this recipe, it's really versatile and easy to add flavours and swap or add other vegetables to!
Chow for now :) give me all your opinions!! :)
Ingredients:
1/2 onion, peeled, halved and thinly sliced
1 garlic clove, finely chopped
1 leek, washed, trimmed and cut into 2 cm lengths
2 carrots, sliced
1/2 parsnip, peeled, cubed (1.5cm, roughly)
1 stick celery, thinly sliced
1 small potato, peeled, cubed (1.5cm, roughly)
1/2 small butternut squash, peeled, seeded, cubed (1.5cm, roughly)
1 1/2 good quality vegetable stock cubes or 1 litre vegetable bouillon
Teaspoon dried coriander
Couple of handfuls of spinach leaves
Salt and pepper seasoning
Method:
-Cook onions and garlic in a large pan on a low heat until the onions are soft*
-Sprinkle the coriander and stir for another minute
-Add the other vegetables; leek, carrot, parsnip, celery, potato and squash to cook in with the onion and garlic.
-Add a litre of boiling water to the stock cubes or bouillon and stir it until dissolved.
-Add the stock to the vegetables and allow to simmer on a low heat for 40 minutes (the stock should be just enough to cover the vegetables) or until the vegetables are cooked through, you can test this by trying some potato, if its soft you're good to go!
-Season with salt and pepper and add a handful of spinach and serve :)
*if you don't want to use fatty olive oil to cook them in you could always try out one of the 1 calorie oil sprays that you can now purchase in supermarkets!
I researched all of the calories in the vegetables too if you're interested in the calorie breakdown - I'll measure it all properly tomorrow and edit this so you all can know the absolute calorie breakdown:
Clove of garlic: 4 kcal
1/2 onion: 30 kcal
1 leek: 54 kcal
1/2 parsnip: 57 kcal
1 medium celery stick (7 1/2" - 8" long) 6 kcal
Half a small butternut squash (I'll measure it properly tomorrow): roughly 60 kcal
1 small potato: 128 kcal
I really hope you all like the look of this recipe, it's really versatile and easy to add flavours and swap or add other vegetables to!
Chow for now :) give me all your opinions!! :)