Learn about the nutritional value, how to handle, prepare and cook foods available in the winter.
Winter stew with potatoes, parsnips, carrots, chickpeas, butternut squash, spinach, and beef.
1/4 cup olive oil
2 medium yellow onions, large dice
1 lb. ground beef
1 1/4 teaspoons ground ginger
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1/8 teaspoon cayenne pepper
Freshly ground black pepper
1 pound Yukon Gold potatoes (about 3 large), large dice
1 pound carrots (about 4 to 5 medium), peeled and large dice
1 pound parsnips (about 4 medium), peeled and large dice
3 cups low-sodium chicken
2 pounds baby pumpkin or butternut squash (about 1 small), peeled, seeded, and large dice
1 pound sweet potatoes (about 2 medium), peeled and large dice
1 (15-ounce) can chickpeas, also known as garbanzo beans, drained and rinsed (about 1 1/2 cups)
1 bunch spinach, trimmed and washed (about 4 cups loosely packed)
1 1/2 tablespoons cider vinegar, plus more as needed
Place all the ingredients into a crock pot and cook over night on low.
8 servings (1 cup per serving)
409 Calories; 13g Fat (3g Saturated Fat; 0g Trans Fat); 33mg Cholesterol; 284mg Sodium; 55g Carbohydrate (11g Fiber, 12g Sugar); 20g Protein; 152% Daily Value (DV) Vitamin A; 64% DV Vitamin C; 13% DV Calcium; 25% DV Iron.