Ingredients
- 1 tbsp olive oil
- 1 small red onion, chopped
- 1 clove garlic, minced
- 1 carrot, chopped
- 1 stalk celery, chopped
- 1 can (28 oz/796 ml) Italian crushed tomatoes
- 2 cups (500 ml) beef broth
- 2 cups (500 ml) water
- 1 cup (250 ml) chopped kale, stems removed
- 1 cup (250 ml) Brussels sprouts, halved
- ¼ cup (60 ml) quinoa, rinsed and drained
- 1 can (19 oz/540 ml) lima beans, drained and rinsed
- ½ cup (125 ml) shelled frozen edamame
- 1 tsp dried sage
- 1 tsp dried thyme
- 1 tsp dried rosemary
- ¼ cup (60 ml) chopped fresh parsley
- 1 tbsp freshly grated Parmesan
- Seasoning to taste
How to Make It
- In a large saucepan, heat oil over high heat and sauté onion, garlic, carrot and celery for a few minutes. Add tomatoes, broth, water, kale and Brussels sprouts. Continue cooking for about 20 minutes.
- In a large saucepan, heat oil over high heat and sauté onion, garlic, carrot and celery for a few minutes. Add tomatoes, broth, water, kale and Brussels sprouts. Continue cooking for about 20 minutes.
- Before serving, add parsley and Parmesan. Season to taste.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 330 kcal Calories from Fat: 63 kcal |
|
% Daily Value*
|
| Total Fat 7 g 20% |
Saturated Fat 1.5 g 8% |
Trans Fat 0 g |
Cholesterol 1 mg 0% |
Sodium 510 mg 9% |
carbohydrates 51 g 39% |
Dietary Fiber 11 g 29% |
Sugars 5 g 6% |
Protein 16 g 32% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |