Recipe Box

Vegetable Stew

Vegetable Stew

This filling and hot entree is perfect after a football game or to warm up on cool nights. And the squash and carrots are great sources of vitamins A and C, potassium and fiber.

Ingredients

  • 3 cup of water
  • 1 cube vegetable boullion, low-sodium
  • 2 cups of white potatoes, cut into 2-inch strips
  • 2 cups of carrots, sliced
  • 4 cups of squash, cut in 1-inch squares
  • 1 cup of squash, cut in four chunks
  • 2 ears fresh corn, 1½ C (or one 15-ounce can of low-sodium sweet corn, rinsed and drained)
  • 1 tsp thyme
  • 2 cloves garlic, minced
  • 1 stalk scallion, chopped
  • 1 cup of onion, coarsely chopped
  • 1 cup of tomatoes, diced
  • Other vegetables if desired (broccoli, cauliflower, etc.)

Preparation

  1. Put water and bouillon in a large pot and bring to a boil.
  2. Add potatoes and carrots; simmer for 5 minutes.
  3. Add remaining ingredients except for tomatoes, and continue cooking for 15 minutes over high heat.
  4. Remove four chunks of squash and puree in blender.
  5. Return pureed mixture to pot and cook for 10 minutes more.
  6. Add tomatoes and cook for 5 more minutes.
  7. Remove from heat and let sit for 10 minutes to allow stew to thicken.

Makes 8 servings (1¼ cups)

Nutritional Analysis (per serving)

  • Calories: 119
  • Total Fat: 1g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 196mg
  • Total Fiber: 4g
  • Protein: 4g
  • Carbohydrates: 27g
  • Potassium: 524mg

Recipe Source: Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute, NIH


Share this recipe