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.
- 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.)
- Put water and bouillon in a large pot and bring to a boil.
- Add potatoes and carrots; simmer for 5 minutes.
- Add remaining ingredients except for tomatoes, and continue cooking for 15 minutes over high heat.
- Remove four chunks of squash and puree in blender.
- Return pureed mixture to pot and cook for 10 minutes more.
- Add tomatoes and cook for 5 more minutes.
- 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