Hearty stew

This stew is nutritious and low in fat. It's perfect for early autumn, when there’s a chill in the air and early parsnips and leeks are in season. The combination of beans and brown rice provide a good source of protein.

Ingredients

2 tablespoons olive oil
2 large onions, peeled and sliced
2 celery stalks, washed and chipped
1/2 pound carrots
1/2 pound parsnips, peeled and diced
1/2 pound zucchini, seeded and cut into chunks (if zucchini are no longer in season, use 1/2 pound of turnips instead)
1 pound leeks, washed, trimmed and cut into 1-inch pieces
3 large tomatoes peeled and quartered
1 pound potatoes, peeled and cut into chunks
1 15-ounce can kidney or pinto beans
4 tablespoons all-purpose flour
2 1/2 cups water
2 tablespoons tomato paste
2 bay leaves
1 clove garlic, peeled and crushed (or more to taste)
Sea salt
Freshly ground black pepper

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