Q4 Stew

The cold air might be nipping at your nose, and now that we’ve said our goodbyes to the beach, sandals and shorts, there’s no better time to crank up the temperature in your kitchen with a tasty, hearty stew.

“Stewing is a great way to explore your inner chef and use your creativity to combine some of your favorite ingredients into the pot,” says Bonnie Taub-Dix, a registered dietitian nutritionist based in New York City and creator of the Better Than Dieting blog. “A colorful stew including carrots, mushrooms, potatoes and greens, for example, contains a medley of vitamins, minerals and fiber. Because stews provide so many different ingredients, you can also cut back on meat by adding lots of veggies. This will help you save money and calories.”

Christine Zoumas, a registered dietitian and director of the Healing Foods Program at the Moores Cancer Center in San Diego, says several water-soluble vitamins, which may be lost in the cooking process, are retained with stews.

“Although it can be a very easy process, it does require some time and preparation and planning,” she says. “Food often plays a psychological role, and stews can create a soothing comfort-like feeling or even a nostalgic memory. Using fall vegetables gives a warm feel.”

Don’t be afraid to think out the box, says Lisa Sheehan-Smith, a registered dietitian and nutrition professor at Middle Tennessee State University.

“If you have some leftover green beans, corn or green peppers but the recipe doesn’t include them don’t throw them out,” Sheehan-Smith says. “Add them or substitute them for one of the vegetables called for in the recipe. Stews are a great way to use up leftovers and avoid waste.”

Mediterranean jubilee rice and kale

Recipe Courtesy of Bonnie Taub-Dix, Lundberg.com


1/2 cup Lundberg Family Farms Jubilee Rice Blend

1 tablespoon olive oil

1 shallot, peeled and finely chopped

1 medium onion, peeled and finely chopped (2 cups)

2 cloves garlic, peeled and minced

1 can (14.5-ounce) fire roasted tomatoes with garlic

1 1/2 cups low sodium, low-fat vegetable broth

1/2 teaspoon dried rosemary, or 1 tablespoon fresh rosemary

1 can (15-0z) reduced sodium black beans rinsed

1 jar (12-ounce) sliced, roasted sweet bell pepper strips,

2 1/2 cups kale, chopped

1/2 cup Kalamata pitted olives, rinsed and drained

Additional broth as needed to adjust thickness of stew

Salt and pepper to taste


Heat olive oil in large saucepan over medium-high heat; add shallots and onions and cook until softened, about 5 minutes. Stir in garlic and cook 1 minute more. Add tomatoes, vegetable broth, Lundberg Jubilee Rice Blend, rosemary, pepper strips and beans; bring to a boil, cover, and reduce heat to simmer. Cook for 50 minutes. Stir in kale and olives and replace the lid. Set aside to steam 10 minutes. Adjust thickness of stew with 1/4 to 1/2 cup additional water. Add salt and pepper to taste. Ladle into soup bowls to serve.

Quinoa and vegetable fall stew

Recipe courtesy of Christine Zoumas


2 tablespoons olive oil

1 yellow onion chopped

1 red bell pepper, stemmed, seeded and chopped small

4 large cloves garlic, minced

1 tablespoon smoked paprika

1 1/2 tablespoons ground cumin

1 1/2 teaspoons ground coriander

6 cups low-sodium vegetable broth

1 pound red potatoes cut into ½-inch pieces

3/4 cup of prewashed quinoa

1 cup frozen corn

3 Roma tomatoes, cored and chopped small

1 cup frozen peas

Juice of 1 lime

Salt and pepper to taste


In a large (about 4 quarts) heavy-bottomed saucepot, heat oil over medium heat. Add onion and bell pepper until softened, about 7 minutes. Add in garlic, smoked paprika, cumin, and coriander and stir to coat vegetables. Add broth and potatoes and bring liquid to a boil over high heat. Reduce heat to medium-low after reaching a boil and gently simmer for about 12 minutes. Add in quinoa and corn and cook until quinoa is tender (about 9 minutes). Add tomatoes and peas. Remove from heat and season with salt, pepper, and lime juice. Add optional ingredients if Desired. Makes 6 servings.

Vegetarian goulash

Courtesy of registered dietitian Kristian Morey, Mercy Medical Center


1 tablespoon extra virgin olive oil

2 small yellow onions, chopped

2 medium carrots, chopped

2 celery stalks, chopped

3 cloves garlic, finely chopped

2 10-ounce cans low-sodium condensed tomato soup

1 cup elbow macaroni

1 cup frozen peas

1 16-ounce can low-sodium cannellini beans, rinsed and drained

1 16-ounce can low-sodium kidney beans, rinsed and drained

2 large tomatoes, roughly chopped


Heat olive oil in a large pot or Dutch oven and add mirepoix (carrots, onions and celery). Sauté covered for 2 to 3 minutes, then add garlic and cook for another minute. Add tomato soup and 3 cups of water and bring to a boil. Add elbow macaroni, frozen peas and beans. Bring back up to a boil, then add tomatoes. Reduce heat and simmer covered for 10 minutes, stirring occasionally to prevent sticking. Serve in soup bowls. Makes 6 servings.

Healthful boeuf bourguignon

Recipe courtesy of Lisa Sheehan-Smith


Cooking spray

1 1/2 pounds lean and boneless round steak (½- to 1-inch thick), trimmed of excess fat and cut

into 1-inch pieces

Generous teaspoon. minced garlic

3 cups Burgundy wine

1/4 cup no added salt tomato paste (The individual packets avoid wasting an entire can if you’re not going to use the remaining paste.)

1 teaspoon dried thyme

2 large bay leaves

1/2 cup water

2 10.5-ounces of low sodium beef or vegetable broth

10 small red potatoes, quartered (scrub well with skins)

1 pound of baby carrots (peeled and ready to eat)

2 small onions, peeled and quartered

8 ounces fresh mushrooms, washed well and cut in half

3 tablespoons cornstarch

1/2 teaspoon black pepper


Coat Dutch oven with cooking spray; over medium-high heat add round steak and cook until brown on all sides. Add garlic; sauté about 1 minute. Add wine, tomato paste, thyme and bay leaves; bring mixture to a boil then cover, reduce heat to low; simmer for 50 minutes. Add ½ cup water, broth, potatoes, carrots and onions; bring to a boil; cover, then reduce heat to low; simmer for 40 minutes. Add in mushrooms; cover and cook 45 minutes until the steak is tender. Discard bay leaves. Combine water and cornstarch in a small bowl; add to Dutch oven; stir constantly and cook until stew is thickened. Note: You may need to add additional cornstarch if necessary. Stir in black pepper.