WHAT’S IN IT
· 1½ large yellow or white onions, chopped into ¾-inch pieces
· 3 medium carrots, sliced lengthwise and cut into ¾-inch pieces
· 3 stalks celery, cut into ¾-inch pieces
· 2 medium portobella mushrooms, cut into ¾-inch pieces
· 6 medium cloves garlic, finely chopped
· 5 cups water
· 6 cups yellow potatoes, cut into ¾-inch chunks (about 2lbs)
· ⅓ cup tomato paste
· 1 T dried Italian herb seasoning
· 1 T paprika
· 2 t fresh rosemary, finely chopped
· ½ cup fresh parsley, chopped
· 1 bay leaf
HOW TO MAKE IT
1. Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onions, carrots, and celery, and cook for 8 minutes. Stir frequently and add water as needed.
2. Stir in the mushrooms and garlic and continue to cook while stirring for 5 minutes more. Add water if needed.
3. Add the 5 cups of water, potatoes, tomato paste, Italian seasoning, and paprika, and bring to a boil. Reduce the heat to medium-low and stir in the rosemary and add the bay leaf. Cover and cook 30 minutes, stirring occasionally, or until the carrots and potatoes are very tender.
5. Remove the bay leaf.
6. Place 2 cups of the stew (broth and vegetables) into a blender, and blend just briefly. Stir the mixture back into the pot to thicken the stew. Stir in the parsley.
Makes 6-8 servings
WHY IT’S HEALTHY
Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium. Carrots have three crucial nutrients - beta carotene, lutein and zeaxanthin -that boost eye health. One cup of carrots contains 428% of the daily recommended amount of Vitamin A. Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Celery can lower high cholesterol and inflammation and is super hydrating. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when garlic is consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Rosemary helps alleviate nerve-related conditions, boosts the immune system, fights off bacterial and viral infections, aids respiratory ailments, and can strengthen digestion and improve circulation.