Cropedia:Winter Squash, Carrot and Sweet Potato Stew

Squash, Sweet Potato, Carrot & Celery Stew - Vegan

'*' These items can be purchased seasonally from the UBC Farm or LFS Orchard Garden

This recipe makes one serving. For larger parties, simply multiply the recipe according to the number of guests.

Ingredients

2 tsp. Canola oil

½ oz. Onion, diced small

½ tsp. *Garlic, chopped fine

½ oz. *winter squash, diced small

½ oz. *carrots, diced small

½ oz. celery, diced small

½ oz. *sweet potato

½ tsp. *Thyme

1 Bay leaf, dry

½ tsp. *Parsley, fresh

to taste Salt, pepper

½ cup water

½ tsp. green onion, chopped fine (garnish)

Method

- Heat oil in a heavy bottomed pot. When hot, add the onions and sauté 1-2 min. Add the garlic and sauté another 1-2 min.

- Add all other vegetables and sauté 1-2 min. Add all herbs, salt and pepper

- Add water and cover. Cook on medium for 8-10 minutes. For a thicker stew cook up to 30 minutes, taking care not to burn the vegetables. Add additional water if needed.

- Adjust salt and pepper as needed.

- Serve with green onion as a garnish.

Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc

Squash, Sweet Potato, Carrot & Celery Stew

1 Serving= 3 oz. (84.94 g)

ENERGY

Kilocalories 118 kcal

Protein 0.99 g

Carbohydrate 8.78 g

Fat, Total 9.19 g

FAT

Saturated Fat 0.69 g

Monounsaturated Fat 5.75 g

Polyunsaturated Fat 2.6 g

Trans Fatty Acid 0.04 g

Cholesterol 0 mg

ESSENTIAL FATTY ACIDS

Omega-6 Linoleic 1.76 g

Omega-3 Linolenic 0.83 g

CARBOHYDRATES

Dietary Fiber, Total 1.45 g

Sugar, Total 3.22 g

OTHER

Weight 84.94 g

Water 0.07 L

Alcohol 0 g

VITAMINS

Thiamin 0.03 mg

Riboflavin 0.03 mg

Niacin 0.38 mg

Vitamin B6 0.13 mg

Vitamin B12 0 µg

Folate (DFE) 18.38 µg

Vitamin C 6.67 mg

Vitamin D (ug) 0 µg

Vitamin A (RAE) 279.96 µg

Vitamin A (IU) 5,604.21 IU

alpha-tocopherol (Vit E) 1.86 mg

MINERALS

Calcium 29.41 mg

Iron 0.34 mg

Magnesium 10.79 mg

Potassium 223.51 mg

Zinc 0.19 mg

Sodium 24.22 mg