Sweet-and-Sour Vegetable Stew Recipes

Sweet-and-Sour Vegetable Stew Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES ABOUT 8 CUPS (8 SERVINGS)

This colorful stew is full of a variety of cancer-fighting phytochemicals (plant compounds). For
example, the tomatoes contain lycopene, which has proven to be effective in prostate cancer
prevention and survival. Serve it with Braised Kale and aromatic rice (such as basmati or
jasmine) or couscous.

1⁄2 cup water or vegetable broth
1 onion, diced
1 jewel or garnet yam, peeled (if desired) and cut into 1⁄2-inch cubes
1 large carrot, diced or cut into rounds or half-moons
1 cup sliced celery
1 can (15 ounces) diced tomatoes, undrained, or 11⁄2 cups chopped fresh tomatoes
11⁄2 cups cooked or canned chickpeas, rinsed and drained
1 can (8 ounces) crushed pineapple packed in juice, or 1 cup crushed fresh pineapple with juice
1 cup chopped roasted red bell peppers
1⁄2 cup bean cooking liquid, vegetable broth, or water
1⁄2 cup minced fresh cilantro
1 tablespoon minced jalapeño chile, or 1⁄2 teaspoon crushed red pepper flakes
1 teaspoon peeled and minced fresh ginger, or 1⁄4 teaspoon ground ginger
1 teaspoon curry powder
1⁄4 teaspoon ground cinnamon
1⁄4 teaspoon ground coriander


1. Heat the water in a large soup pot. Add the onion, yam, carrot, and
celery. Cook over medium heat, stirring often, for about 7 minutes,
or until the vegetables begin to soften.

2. Add all of the remaining ingredients, cover, and cook, stirring occasionally,
for 15 to 20 minutes, or until the vegetables are tender.

3. Stored in a covered container in the refrigerator, leftover Sweet-and-
Sour Vegetable Stew will keep for up to 3 days.


PER SERVING: 121 calories; 1.2 g fat; 0.1 g saturated fat; 9.1% calories from fat; 0 mg cholesterol;
4.8 g protein; 24.7 g carbohydrate; 9.9 g sugar; 4.7 g fiber; 145 mg sodium; 62 mg calcium; 2.1
mg iron; 53.6 mg vitamin C; 3517 mcg beta-carotene; 1.3 mg vitamin E; 1435 mcg lycopene