- 6 new red potatoes (about 3/4 pound)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 2 medium onions, chopped
- 1/2 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon thyme
- 1 teaspoon basil
- 1 teaspoon oregano
- 1 small eggplant, chopped into bite-size chunks
- 3 medium tomatoes, chopped
- 2 green bell peppers, sliced into strips
- 1/2 pound green beans, trimmed and cut into bite-size pieces
- 2 yellow squash, sliced
- 4 tablespoons tomato paste
- 2 cups corn
- 2 teaspoons caraway seeds
- 1/2 teaspoon black pepper
In a medium saucepan, boil unpeeled potatoes in water until tender, about 15 minutes. Drain and set aside. In a large soup pot or kettle, heat oil over medium-high heat. Add garlic and sauté 1 minute. Add onions, chili powder, cumin, thyme, basil, and oregano. Stir. Add eggplant and tomatoes; simmer 10 minutes. Add pepper strips and green beans; simmer 10 minutes. Cut potatoes into bite-size pieces and add to pot. Add squash, tomato paste, corn, caraway seeds, and pepper. Stir well and cook over low heat 10 to 15 minutes longer until vegetables are tender but not mushy. Serve hot.
(Serving note: 2 to 3 cups of cooked diced chicken or turkey may be added during the last 10 to 15 minutes of cooking time, if desired. Nutrition analysis does not include the added poultry.)
Yield: about 12 cups. Serving size: 1 cup.
Nutrition Facts Per Serving:
Calories: 105, Carbohydrates: 20 g, Protein: 3 g, Fat: 3 g, Saturated Fat: <1 g, Sodium: 25 mg, Fiber: 4 g
Exchanges per serving: 1 starch, 1 vegetable.
This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.