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Ingredients Jump to Instructions ↓

  1. 1 teaspoon 5ml Onion - chopped (medium)

  2. 1 lb 454g / 16oz Mushrooms - sliced

  3. 1 Garlic clove - minced

  4. 2 Zucchini - sliced

  5. 1 Red bell pepper - chopped

  6. 1 Crushed tomatoes - (28 oz)

  7. 1 Chopped or stewed tomatoes - (15 oz)

  8. 1 Tomato sauce - (15 oz)

  9. 1/4 cup 10g / 0.4oz Chopped fresh flat-leaf parsley

  10. 1 cup 146g / 5.1oz Spinach - chopped

Instructions Jump to Ingredients ↑

  1. In large pot over medium heat, combine onion, mushrooms and garlic with 1 tablespoon water. Cook, stirring often, until softened, about 4 minutes.

  2. Add zucchini, bell pepper, tomatoes, tomato sauce, parsley and any seasonings from the variations below. Cook, uncovered, over medium-low heat, stirring occasionally, 1 hour.

  3. Stir in spinach. Cook just until spinach wilts, 2 to 3 minutes. Serve over potatoes or grains.

  4. This recipe yields 4 servings.

  5. Per Serving: 162 Cal; 9g Prot; 2g Total Fat (0 Sat. Fat); 36g Carb.; 0mg Chol; 1005mg Sod.; 8g Fiber.

  6. Variations:

  7. u Italian: Add 1 teaspoon each dried basil and dried oregano. Use Italian-style stewed tomatoes.

  8. u Cajun: Add 1 teaspoon dried basil and 1/2 teaspoon hot sauce. Use Cajun-style stewed tomatoes.

  9. u Mexican: Add 1 teaspoon each dried basil and chili powder. Use Mexican-style stewed tomatoes.

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