A Hearty yet Low Calorie Entrée
If you love Brussels sprouts, you'll love this hearty stew. Rich in cancer-fighting glucosinolates, this petite cabbages pair up well with new potatoes, pinto beans and carrots to provide a fiber rich stew for less than 300 calories per serving. Adding a few links of a spicy sausage like the Mexican Chipotle vegan sausage from Field Roast, gives it an amazing flavor. If you decide to leave out the sausage, the calorie count drops further to under 200 calories per bowl but you should add a chipotle pepper to the stew so you don't lose the spicy flavor.
|Field Roast vegan sausage|
Spicy Vegan Brussels Sprout and Potato Stew
[makes 6 servings]
2 pounds Brussels sprouts, trimmed, cleaned and cut in half
1 tablespoon extra virgin olive oil
1 medium onion, cut in half and sliced
4 medium carrots, thinly sliced
4 cloves garlic, smashed and chopped
3/4 pounds new potatoes, cut into 1 inch pieces, (2 1/2 cups)
2 bay leaves
4 cups veggie broth
1/4 teaspoon ground black pepper
sea salt to taste
One 15 ounce can pinto beans, drained
2 Field Roast Mexican chipotle vegan sausages, thinly sliced
To trim the Brussels sprouts, cut about a quarter inch off the bottom of each Brussels sprout, remove the outer leaves and rinse well. Cut each one in half. Set aside.
Heat olive oil in a large Dutch oven or soup pot and sauté onions and carrots until onions soften, about 8 minutes.
Add garlic and cook another minute, until fragrant.
Add Brussels sprouts, potatoes, bay leaves, broth, black pepper and salt and bring to a boil. Lower the heat, cover and simmer until potatoes and Brussels sprouts are tender. Do not overcook.
Stir in the pinto beans and the sausage slices and heat thoroughly.
Per serving (with sausage): 275.2 calories, 6.3 g fat, 0.7 g saturated fat, 0 mg cholesterol, 18.2 g protein, 43.7 g carbohydrates and 11.2 g dietary fiber.
Per serving (without sausage): 196.8 calories, 2.3 g fat, 0.3 g saturated fat, 0 mg cholesterol, 9.5 g protein, 41.3 g carbohydrates and 10.8 g dietary fiber.
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