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Stew, Artichoke-White Bean-Summer Squash

Artichoke-Bean-Summer Squash Stew


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Description

I’ve been preparing a lot of lazy meals these days. Lazy or time-saving for me means skipping peeling and chopping onions and garlic and instead using onion flakes and granulated garlic as well as preparing one-pot stews and curries that take max 15-20 minutes to cook.


Ingredients

Scale
  • 3 tbsps. onion flakes
  • ½ tbsp. granulated garlic
  • 1 tsp. (not heaped) vegetable broth powder
  • 1 tsp. turmeric
  • ¼ tsp. curry powder
  • 1.5 cups frozen artichoke hearts
  • ½ sweet potato, cut into smaller cubes
  • 1 cup sweet corn, fresh or frozen
  • 1 small summer squash, cut into half-slices
  • 2 cans unsalted white beans, rinsed and drained
  • 1.5 cups chopped kale
  • ½ cup plant-based milk or coconut milk

Instructions

  1. Throw onion flakes, granulated garlic, broth powder, turmeric, curry powder, frozen artichoke hearts, sweet potato cubes and corn onto a saucepan or into a small pot. Add enough water to almost cover the veggies (don’t drown them). Stir well, bring to boil and let simmer for 5 minutes.
  2. When 5 minutes is up, add summer squash slices cut into halves and simmer for another 5 minutes.
  3. When the second 5 minutes is up, it’s time stir in rinsed and drained white beans and lay chopped kale on top. Cover and simmer for the final 5 minutes. Check whether the kale is ready and if necessary simmer for another 1-2 minutes.
  4. Finally pour in ½ cup coconut milk or any other plant-based milk, stir well and bring to boil and then turn off the heat.
  • Method: Saute

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 292 kcal
  • Sodium: 263mg
  • Fat: 1.8g
  • Carbohydrates: 42g
  • Fiber: 15g
  • Protein: 17g

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