Vegetable dish including fennel, mushrooms and pasta
Vegetables

Aromatic Stew

Pronounced “ragu”, the ragout is a venerable way to prepare a mix of ingredients to enhance their flavors, and this dish epitomizes that tradition. As each vegetable is prepared in its own way, the smells will fill the kitchen, and the combination of earthy parsnips, dense cremini, the licorice taste of fennel, and the French accent of spices will live up to the aroma. At its base, this is a stew, and a great way to use, and preserve, fresh vegetables.

Prep Instructions

  • Yield: 8-4oz portions
  • Prep Time: 20 minutes
  • Cooking Time: 1 hour
  • Total Time: 1 hour and 20 minutes

Recipe Ingredients

  • 2/3 cup carrots, bias cut ¼ inch
  • 1/2 cup red bell pepper, large dice
  • 2/3 cup parsnips, bias cut ¼ inch
  • 1 cup fennel, large dice
  • 1 tablespoon olive oil
  • 1/2 cup yellow onions, medium dice
  • 1 teaspoon tomato paste
  • 1/8 teaspoon red pepper flakes
  • 1 teaspoon rosemary, minced
  • 1 cup zucchini squash, large dice
  • 1/2 teaspoon oregano
  • 2 cups cremini mushrooms, quarter
  • 1 teaspoon garlic, chopped
  • 1 tablespoon fresh basil, chiffonade
  • 3/4 teaspoon fresh thyme, chopped
  • 1 cup vegetable broth/extra for sautéing
  • 1 cup petit low sodium tomatoes in juice
  • 1 tablespoon fresh Italian parsley, chopped

Cooking Instructions

  1. Preheat the oven at 400 degrees F.
  2. Follow the instructions next to the ingredients.
  3. On a prepared sheet pan, spray the first four ingredients with pan coating cooking spray and bake at 400 for 25-30 minutes or until golden brown.
  4. In a medium-sized casserole dish, add the olive oil and sauté the mushrooms, adding water or vegetable broth to avoid burning; cook until soft.
  5. Add the onions and garlic and cook until translucent.
  6. Follow with the rosemary, oregano, chili flakes, vegetable broth, tomatoes, zucchini squash, and roasted vegetables. Simmer for 8-12 minutes.
  7. Remove from the heat and fold in fresh parsley and basil.

Nutritional Data

Calories: 45
Fat: 1.5 g
Saturated Fat: 0.2 g
Cholesterol: 0.0 mg
Sodium: 82.0 mg
Carbohydrates: 7.3 g
Fiber: 1.4 g
Sugars: 0.8 g
Protein: 1.6 g