Steps:
- Heat the oil in a large soup pot. Add the onion and sauté over medium heat until translucent. Add the celery and bell pepper and sauté for another 5 minutes.
- Slowly sprinkle in the flour and stir until well integrated with the vegetables, then stir in the water.
- Add all the remaining ingredients except the salt and pepper, parsley, and optional rice. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 30 to 35 minutes.
- Season with salt and pepper, then stir in the parsley. Add a small amount of additional water if needed, but let the stew remain thick. Adjust the other seasonings if needed. Discard the bay leaves.
- Serve at once, or allow to stand off the heat for an hour or two, then heat through before serving. Serve in bowls over hot cooked rice, if desired.
- Nutrition Information
- Per serving:
- Calories: 220
- Total fat: 3g
- Protein: 12g
- Fiber: 10g
- Carbohydrate: 42g
- Cholesterol: 0mg
- Sodium: 161mg
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