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Vegetable Stroganoff

Vegetable Stroganoff in a bowl
Makes: 4 Servings
Cook Time: 1 hour 20 minutes
Preparation Time: 20 minutes

This stroganoff has 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 cloves garlic, minced
  • 2 carrots, diced
  • 1 medium zucchini, diced
  • 1 red bell pepper, chopped
  • 1 tablespoon dried basil
  • 1 14.5-ounce can diced tomatoes, no salt added (including the liquid)
  • 2 tablespoons tomato paste, no salt added
  • 1/2 cup plain low-fat 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, peppers, 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.
Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 1 1/4 cup serving
Nutrients Amount
Total Calories 360
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 2 mg
Sodium 69 mg
Carbohydrates 66 g
Dietary Fiber 11 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 170 mg
Iron 5 mg
Potassium 846 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 360
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 2 mg
Carbohydrates 66 g
Dietary Fiber 11 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 170 mg
Potassium 846 mg
Sodium 69 mg
Copper 1 mg
Iron 5 mg
Magnesium 133 mg
Phosphorus 319 mg
Selenium 61 mg
Zinc 3 mg
Vitamins
Vitamin A 308 mcg
Vitamin B6 0.5 mg
Vitamin B12 0.2 mcg
Vitamin C 76 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 35 mcg
Folate 74 mcg
Thiamin 0.9 mg
Riboflavin 0.4 mg
Niacin 7 mg
Choline 37 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Grains 2 ounces
Vegetables 1 1/4 cups
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