Potato & Pepper Stew | Recipes | Cook For Your Life

Potato & Pepper Stew

5
Rated 5 out of 5
5 out of 5 stars (based on 11 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

This Potato & Pepper Stew is a great way to use either green or red peppers. It makes a fragrant stew that is delicious hot or at room temperature. It freezes well, too! The...


Ingredients

  • 2 tablespoons extra virgin olive oil
  • 2 cloves of garlic, smashed and sliced it thinly lengthwise
  • 1 teaspoon fennel seeds
  • Juice of 1 lemon, plus zest from ½ the peel
  • 1 large Spanish onion, sliced thinly lengthwise
  • 3 large peppers, red, yellow or green, sliced lengthwise
  • 1 pound ripe tomatoes, cored and diced, or 1 (14 ounce) can diced tomatoes
  • 1 pound small yellow potatoes (Yukon Gold), quartered
  • 1 cup of stock or water
  • Sea salt, to taste
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Nutrition Facts

Calories

234 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

6 g

Carbohydrates

37 g

Sugar

10 g

Fiber

8 g

Protein

7 g

Sodium

1094 mg

Directions

  1. Heat the oil in a saute pan over medium-high heat. When it starts to ripple, add the garlic and the fennel seeds. Saute until the garlic starts to color and the fennel seeds begin to darken.
  2. Add the lemon zest, saute for a minute, then add the onions. Sprinkle the onions with salt and saute for a couple of minutes until they start to soften. Add the peppers and lower the heat to medium.
  3. Cook, stirring occasionally until the onions have turned golden and the peppers have softened, about 10 to 15 minutes. Take care not to burn the onions. They should be sweet and golden, not burnt.
  4. Raise the heat to medium-high, add the diced tomatoes, cook for 3 minutes. Add the potatoes, lemon juice, and water, bring to a boil. Then lower heat, cover, and simmer until the potatoes are tender. Adjust for seasonings and serve.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society