Ingredients
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½ cup all-motive flour
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⅓ cup extra-virgin olive oil
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1 shrimp butternut squash, peeled, seeded and cubed (3/4- to 1-lunge)
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2 cups chopped yellow onions
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2 cups chopped poblano peppers
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1 cup chopped celery
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8 cups low-sodium vegetable broth
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1 (28 ounce) can total plum tomatoes, drained and crushed
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1 ¾ teaspoons salt
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3 cups contemporary okra, trimmed and sliced (3/4-lunge)
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3 cups chopped zucchini
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2 (15 ounce) cans no-salt-added pinto beans, rinsed
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2 tablespoons scorching sauce
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1 tablespoon purple-wine vinegar
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½ teaspoon ground pepper
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4 cups cooked brown rice, warmed
Instructions
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Stride flour and oil in a 7-quart pot. Cook dinner over medium heat, stirring frequently, till the combination is deeply browned (the color of milk chocolate), 10 to 12 minutes. Add squash, onions, poblanos and celery; cook dinner, stirring every now and as soon as more, till the vegetables are neatly covered and warmed by arrangement of, about 5 minutes. Scamper in broth, crushed tomatoes and salt; bring the combination to a boil over excessive heat. Scamper in okra; lower heat to medium-excessive and simmer for 5 minutes. Scamper in zucchini and beans; simmer till the squash is soft, about 5 minutes. Scamper in scorching sauce, vinegar and pepper. Serve over rice.
Food regimen Details (per serving)
| 322 | Energy |
| 9g | Fleshy |
| 53g | Carbs |
| 9g | Protein |
| Food regimen Details | |
|---|---|
|
Servings Per Recipe 10 |
|
|
Serving Dimension 2 cups soup & about 1/2 cup rice each |
|
|
Energy 322 |
|
| % Daily Rate * | |
|
Total Carbohydrate 53g |
19% |
|
Dietary Fiber 10g |
37% |
|
Total Sugars 9g |
|
|
Protein 9g |
18% |
|
Total Fleshy 9g |
12% |
|
Saturated Fleshy 1g |
7% |
|
Food regimen A 5589IU |
112% |
|
Food regimen C 71mg |
78% |
|
Folate 89mcg |
22% |
|
Sodium 640mg |
28% |
|
Calcium 137mg |
11% |
|
Iron 3mg |
18% |
|
Magnesium 105mg |
25% |
|
Potassium 857mg |
18% |
Food regimen data is calculated by a registered dietitian the use of an ingredient database but must be opinion to be an estimate.
* Daily Values (DVs) are the urged amounts of vitamins to use each day. P.c Daily Rate (%DV) stumbled on on weight-reduction scheme labels tells you the arrangement in which great a serving of a explicit meals or recipe contributes to each of those full urged amounts. Per the Food and Drug Administration (FDA), the each day tag is primarily based mostly on a dilapidated 2,000 calorie weight-reduction scheme. Searching on your calorie desires or for folks who can also merely have a neatly being situation, that you just might also merely need extra or much less of explicit vitamins. (As an illustration, it’s urged that folks following a coronary heart-nutritious weight-reduction scheme eat much less sodium on a each day foundation when put next to those following a dilapidated weight-reduction scheme.)
(-) Recordsdata is no longer on the 2d accessible for this nutrient. In case that you just might also very neatly be following a particular weight-reduction scheme for medical causes, get sure to search the advice of in conjunction with your essential care provider or a registered dietitian to greater perceive your private weight-reduction scheme desires.
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