Vegetable Stew with Cracked
Wheat in Bread Bowl

Yield: 6 servings

Ingredients

• 1 tablespoon olive oil
• 1 cup chopped onion
• 4 garlic cloves, minced
• 1 medium zucchini, thinly sliced
• 8 ounces fresh mushrooms, sliced
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon crushed red pepper
• 2 (14 ounce) cans diced tomatoes
• 1 (8 ounce) can tomato sauce
• 1 (10.5 ounce) can low-fat chicken broth
• 2/3 cup cracked wheat
• 1 (16 ounce) can kidney beans, drained
• 1 (16 ounce) can green beans, drained
• 1/4 cup fresh parsley
• 3/4 cup shredded mozzarella cheese

Instructions

1. Heat oil in a large Dutch oven over medium-high heat; add onion and garlic and sauté for 5 minutes or until tender.
2. Add zucchini and mushrooms and cook for 5 minutes.
3. Add Italian seasoning, crushed red pepper, tomatoes, chicken broth, and wheat. Bring to a boil, cover, reduce heat and simmer for 30 minutes.
4. Uncover, add kidney beans, green beans and parsley; simmer until heated through.
5. Ladle about 1 1/3 cups into each bread bowl.
6. Sprinkle with cheese.

Nutrition

Per serving provides approximately: 292 calories; 16g protein; 45g carbohydrates; 14g fiber; 7g fat (2g saturated); 8mg cholesterol; 75mcg folate; 2mg iron; 980mg sodium

Attribution

Recipe and photo used with permission from: Wheat Foods Council