= Serves: 6
= Serving size: 1 cup
= Active time: 15 minutes
= Total time: 40 minutes
Where better to hide vegetables than in a vegetable stew? Again, seasoning is everything. And Parmesan cheese works wonders—it has enough salt to make this savory without being biting.
Cindy’s grandmother, Nana, always kept a thriving vegetable garden. This endlessly variable stew was a staple of her summer kitchen. Now that Cindy’s a Nana herself and has her own cooking class and this great garden at school, she makes this Italian vegetable stew regularly. You can vary the green vegetables, but don’t let this get too heavy by adding extra potatoes. It should be bright and refreshing.
Ingredients
8 ounces potatoes, unpeeled and diced into 1-inch pieces
1 pound cauliflower, chopped into 2-inch pieces
8 ounces broccoli, cleaned and chopped into 2-inch pieces
8 ounces fresh green beans, or frozen if out of season
8 ounces zucchini or yellow squash, cleaned and chopped into 2-inch pieces
1 bunch (8 ounces) chard, cleaned and chopped
1 bunch (8 ounces) kale, cleaned, stemmed, and chopped
1 tablespoon garlic or shallots, peeled and chopped
¼ cup extra-virgin olive oil
4 ounces Parmesan cheese, shaved or grated
STEP 1: Add about 3 inches of water to a large stockpot. Layer the cubed potatoes in the water. The liquid should just reach to the top of the potatoes. Add the cauliflower (in layers), then the broccoli, then the green beans, and then the zucchini to the pot. Then add the chard and kale.
STEP 2: Bring everything to a boil over medium heat, then reduce heat to low and simmer for 10 minutes.
STEP 3: Use a long knife or a skewer to test the potatoes. When the metal glides softly into the potatoes, they’re done. Pour the water and veggies into a strainer, and then return the vegetables to the pot.
STEP 4: In a medium-size pan, sauté the garlic in the olive oil for about 1 minute. Add to the vegetable mixture with the Parmesan cheese and stir gently.
VARIATIONS:
• Add fresh herbs, ¼ cup basil or parsley, if you have them.
• Add extra garlic, or use both garlic and shallots.
• Add ½ cup chopped prosciutto to the oil when you sauté the garlic.
• Add 2 cups of cannellini beans to make a kind of minestrone.
• If fresh produce is scarce, this recipe also works well with frozen veggies. Substitute 1 pound frozen chopped spinach for the leaf veggies.
GOES WELL WITH:
• Crusty whole-wheat French bread
• Farro
• Brown Rice
• Green Salad
Per serving: Calories 130, Calories from Fat 70, Total Fat 8g (12% DV), Saturated Fat 2.5g (12% DV), Trans Fat 0g, Cholesterol 10mg (3% DV), Sodium 220mg (9% DV), Carbohydrates 11g (4% DV), Dietary Fiber 3g (12% DV), Sugars 3g, Added Sugars: 0g, Protein 7g, Vitamin A 90%, Vitamin C 120%, Calcium 15%, Iron 8%.