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Vegetable Stroganoff

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Vegetable Stroganoff
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  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 80 minutes

This stroganoff starts with onion, garlic, carrots, zucchini, red bell pepper and basil combined with a creamy tomato paste and yogurt sauce. Mixed with shaped pasta, this twist on stroganoff is a simple meal and real crowd pleaser.

Ingredients

  • 1/2 pound medium shaped whole wheat pasta (cooked)
  • 1 tablespoon vegetable oil
  • 1 red onion
  • 2 clove garlic (peeled and minced)
  • 2 carrots (diced)
  • 1 medium zucchini (diced)
  • 1 red bell pepper (cored and seeded and chopped)
  • 1 tablespoon dried basil
  • 1 can 14.5 ounce low-sodium diced tomatoes (including the liquid)
  • 2 tablespoon low-sodium tomato paste
  • 1/2 cup plain yogurt (or light or heavy cream)

Directions

1.     To cook the pasta, fill a pot halfway with water. Bring it to a boil over high heat. When it has boiled, add the pasta and cook until just tender about 12 minutes. Drain the pasta and set aside.

2.     While the pasta is cooking, cook the stroganoff: Put a skillet over medium heat and when it is hot, add the oil.  Add the onion, garlic, carrots, zucchini, pepper and dried basil and cook until soft and golden, about 20 minutes. 

3.     Add the tomatoes and cook until the sauce comes together, about 20 minutes. 

4.     Put the yogurt and tomato paste in the bowl, stirring until smooth. 

5.     Turn the heat off and move the vegetables in the skillet to one side. Gradually add the tomato paste mixture to the other side of the skillet, stirring all the while. Turn the heat to low and cook about 5 minutes, until heated through.

6.     Add the cooked pasta and stir until mixed.

Nutrition Information

Serving Size: 1.25 cups
Nutrients Amount
Calories 313
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 2 mg
Sodium 70 mg
Total Carbohydrate 59 g
Dietary Fiber 9 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 169 mg
Iron 4 mg
Potassium 779 mg
N/A - data is not available
Nutrients Amount
Calories 313
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 2 mg
Total Carbohydrate 59 g
Dietary Fiber 9 g
Total Sugars 12 g
Added Sugars 0 g
Protein 13 g
Minerals
Calcium 169 mg
Potassium 779 mg
Sodium 70 mg
Copper 449 mcg
Iron 4 mg
Magnesium 94 mg
Phosphorus 260 mg
Selenium 43 mcg
Vitamins
Vitamin A 323 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mg
Vitamin C 63 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 38 mcg
Folate 60 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 43 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1 1/2 cups
Grains
2 ounces
Dairy
1/4 cups