Vegetable Stew

Vegetable Stew

Here’s a great new way to use summer vegetables.

CAL/SERV :

119

PREP TIME :

20 MINS

YIELDS :

8 SERVINGS

COOK TIME:

45 MINS

INGREDIENTS
  • 3 C water
  • 1 cube (1 tsp) low-sodium vegetable bouillon
  • 2 C white potatoes, cut into 2-inch strips
  • 2 C carrots, sliced
  • 4 C summer squash, cut into 1-inch squares
  • 1 C summer squash, cut into 4 large chunks
  • 1 can (15 oz) sweet corn, rinsed and drained (or 2 ears fresh corn, 1½ C)
  • 1 tsp dried thyme
  • 2 cloves garlic, minced
  • 1 stalk scallion (green onion), chopped
  • ½ small hot pepper, chopped
  • 1 C coarsely chopped onion
  • 1 C diced tomatoes

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

Note: You can add other favorite vegetables, such as broccoli and cauliflower.

Nutrition (per serving):

Calories 119, Total fat 1 g, Saturated fat 0 g, Cholesterol 0 g. Sodium 196 mg, Total fiber 4 g, Protein 4 g, Carbohydrates 27
g, Potassium 524 mg
*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute