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Thursday, November 24 2011
This hearty meatless stew is comfort food for a wintery day.

Prep Time: 30 mins
Total Time: 30 mins
Servings: 4 servings (1 1/2 cups each)

1/2 cup 1-inch pieces uncooked vermicelli or small pasta shells (2 ounces) 4 teaspoons extra-virgin olive oil2 medium onions, chopped (1 cup)1/2 medium green bell pepper, chopped 1 medium zucchini, cut lengthwise in half, then thinly sliced (about 1 1/2 cups) 1 can diced tomatoes with garlic, oregano and basil, undrained (14.5 ounces) 1 can beef or vegetable broth (14 ounces)1 teaspoon Italian seasoning 1 can red kidney beans, rinsed and drained (15 to 16 ounces) 2 tablespoons chopped fresh parsley
1 Cook and drain vermicelli as directed on package; cover to keep warm.
2 Meanwhile, spray 4-quart Dutch oven with cooking spray. Add 1 teaspoon of the oil; heat over medium-high heat. Add onions and bell pepper; cook 5 minutes, stirring occasionally.
3 Stir in zucchini, tomatoes, broth and Italian seasoning. Heat to boiling over high heat. Stir in kidney beans; return just to boiling. Reduce heat to medium; cook 10 minutes.
4 Add cooked vermicelli, parsley and remaining 3 teaspoons oil to stew; stir gently to mix.

Nutrition Facts
Calories 270 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 820mg; Total Carbohydrate 46g (Dietary Fiber 10g, Sugars 7g); Protein 14g. Daily Values: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 25%. Exchanges: 3 Starch; 0 Other Carbohydrate; 1 Vegetable; 0 Medium-Fat Meat; 1 Fat. Carbohydrate Choices: 2 1/2.
Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 09:44 am   |  Permalink   |  0 Comments  |  Email

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