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Rainbow Vegetable Stew with Bulgur "Meatballs" Three Stars

Rainbow Vegetable Stew with Bulgur "Meatballs"

Get Ready

Servings: Serves 6Learn How to Scale This Recipe

Prep Time: 25 minutes

Cook Time: 83 minutes

Ingredients: Add ingredients to List

2 teaspoons olive oil
1 each yellow onion, diced
2 medium sweet potatoes, diced
2 each ribs celery, sliced
1 each parsnip, sliced thinly
1 14.5 oz can fire-roasted diced tomatoes
1/2 bunch collard greens, thick stems removed, thinly sliced (about 4 cups)
3 1/2 cups low-sodium vegetable broth, divided
2 teaspoons ground cumin
1 teaspoon dried thyme
1/4 teaspoon salt
3 cups quartered broccoli florets
3/4 cup bulgur
1 15 oz Can kidney beans, rinsed and drained
1/2 cup quick-cooking oats
1 each shallot, minced
2 each Egg whites, lightly beaten
2 teaspoons ground Coriander seeds
1/2 cup chopped parsley

directions:

1. Heat oil in a large saucepan over medium heat. Add onion and cook for 3 minutes. Add sweet potatoes, celery, and parsnip; cook 4 minutes. Add wine and simmer 2 minutes.
2. Add tomatoes, collards, 2 cups of the broth, cumin, thyme, and salt to the pan. Raise heat to medium high and bring to a boil, then reduce heat and simmer until vegetables are tender, about 30 to 35 minutes. Stir in broccoli, return to a simmer, and cook 5 minutes.
3. While vegetables cook, in a medium saucepan bring remaining 1 and 1/2 cups broth to a boil. Remove pan from heat, stir in bulgur, cover, and let soak until all the liquid is absorbed, about 15 to 20 minutes.
4. In a large bowl, gently mash kidney beans. Stir in bulgur, oats, shallot, egg whites, coriander, and parsley. (If mixture is too hot to handle comfortably, refrigerate for 5 to 10 minutes.)
5. Preheat broiler. Line a baking sheet with foil and spray with vegetable cooking spray. With wet hands form the bulgur mixture into 18 balls and place them on the prepared baking sheet. Broil for 8 minutes, or until darkened and crispy.
6. To serve, divide stew among 6 bowls and top each with 3 bulgur "meatballs."
Source: Hannaford fresh Magazine, November - December 2011

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Quantity Ingredients  
2 teaspoons olive oil  
1 each yellow onion, diced  
2 medium sweet potatoes, diced  
2 each ribs celery, sliced  
1 each parsnip, sliced thinly  
1 14.5 oz can fire-roasted diced tomatoes  
1/2 bunch collard greens, thick stems removed, thi  
3 1/2 cups low-sodium vegetable broth, divided  
2 teaspoons ground cumin  
1 teaspoon dried thyme  
1/4 teaspoon salt  
3 cups quartered broccoli florets  
3/4 cup bulgur  
1 15 oz Can kidney beans, rinsed and drained  
1/2 cup quick-cooking oats  
1 each shallot, minced  
2 each Egg whites, lightly beaten  
2 teaspoons ground Coriander seeds  
1/2 cup chopped parsley  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 6
Base Nutrients
Calories 320 kcal (16%)
Calories from Fat 32 kcal (0%)
Total Fat 4 g (5%)
Saturated Fat 0 g (0%)
Cholesterol 0 mg (0%)
Sodium 570 mg (23%)
Total Carbohydrates 59 g (19%)
Dietary Fiber 15 g (60%)
Protein 13 g (21%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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