Veggie Stoup

What do you call a cross between a stew and a soup? A stoup, of course! This dish features the chunky vegetables and hearty beans you’d find in a stew, but the thin, flavorful broth you expect from soup. This recipe comes to us from Bonnie Taub-Dix, RDN.

Serves 6

Cooking Tip of the Week: If you can’t find Turkish or Moroccan seasoning, use any seasoning blend you like, such as Italian.

Food for Thought: Turkey is a country in Europe and Morocco is a country in Africa, but they both border the Mediterranean Sea. Mediterranean countries, which also include Italy, Spain and Egypt, are known for their delicious, healthy food! Although each country’s native dishes are different – Italians eat lots of pasta while Moroccan meals often include couscous – they all include lots of vegetables, grains, beans and olive oil. Mediterranean people also love to cook and eat family meals together, just like we do!

Family Dinner Conversation Starter: What would you get if you combined a panda and an alligator? An allipanda? What would it look like? Name some more silly animal combinations!

Ingredients:

• 8 cloves garlic, crushed
• 1 small onion, chopped
• 2 tablespoons avocado or olive oil
• 1 cup carrots, chopped
• 3 medium zucchini, sliced thin
• 1 pound butternut squash, fresh or frozen, cubed
• 1/2 cup corn kernels, frozen
• 1 can (16 ounces) garbanzo beans
• 1 can (16 ounces) red beans
• 3/4 cup tricolor quinoa, uncooked
• 1 large can (48 ounces) low-sodium vegetable broth
• 1 tablespoon Turkish or Moroccan seasoning
• salt and pepper to taste
• Fresh Parmesan cheese, grated (optional)

Directions:

Adult: Sauté garlic, onion and oil in the base a large pot.

Adult: When onion is translucent, add carrots through quinoa and mix together.

Together: Add broth.

Together: And seasoning and salt and pepper to taste. Mix thoroughly.

Adult: Cover and simmer over low heat for 30-45 minutes, until vegetables are soft and quinoa is cooked.

Adult: Portion stoup into individual bowls.

Kid: Top with grated Parmesan cheese, if desired.

This recipe comes to us from Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It – Taking You from Label to Table. You’ll find Bonnie on Instagram at bonnietaubdix.