Vegetable Stew

Ingredients

• 2 tablespoons unsalted butter
• 1 large yellow onion, diced into 1/4-inch cubes
• 3 medium cloves garlic, smashed, peeled and coarsely chopped
• 2 medium bunches Swiss chard (about 1 3/4 pounds), washed well, the leaves separated from the stems, the stems cut across in 1/4-inch slices and the leaves cut across in 1/4-inch-wide strips
• 1 bay leaf
• 1 large pinch ground allspice
• 2 medium dried hot red peppers, crumbled
• 1 medium butternut squash, peeled, seeded and cut into 1-inch cubes (about 4 cups)
• 2 medium sweet potatoes, peeled and cut into 1-inch cubes (about 3 cups)
• 1 pound okra, trimmed and cut across into 1/4-inch rounds
• 1 tablespoon kosher salt, or to taste
• 2 tablespoons plus 1/2 teaspoon lime juice or to taste
• 4 ½ cups white rice cooked in salted water

• Nutritional Information

  • Nutritional analysis per serving (6 servings)

    343 calories; 4 grams fat; 2 grams saturated fat; 0 grams trans fat; 1 gram monounsaturated fat; 0 grams polyunsaturated fat; 69 grams carbohydrates; 9 grams dietary fiber; 9 grams sugars; 9 grams protein; 10 milligrams cholesterol; 1499 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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6 servings

Preparation

1. In a medium stockpot, melt the butter over medium-low heat. Stir in the onion, and cook, stirring occasionally, for 5 minutes. Stir in the garlic, and cook, stirring occasionally, for 3 minutes, or until the onion and garlic are translucent.
2. Stir in the Swiss chard stems and cook, stirring occasionally, for 3 minutes. Add 3 cups water, the bay leaf, allspice and hot peppers. Cover, and bring to a boil.
3. Stir in the squash and sweet potatoes. Cover, and return to a boil. Lower the heat, and simmer, covered, for 10 minutes.
4. Add the Swiss chard greens and the okra. Cover, and return to a boil, pushing the greens and okra down into the liquid once in a while to aid the wilting.
5. Lower the heat slightly, cover the pot, and boil gently, stirring occasionally, for 10 minutes, or until the Swiss chard and the okra are cooked through. There will be very little liquid left at the end, so be careful not to let it burn.
6. Season with salt and lime juice. Serve over rice.