Yield: 8 Servings

Vegetable Stew: Healthy Soul Food

Soul dood stew

This heart healthy vegetable stew does not use cured or smoked meats, which have
high amounts of sodium. The mix of herbs and spices give this dish plenty of flavor
and the amount of vegetables will help you to meet the daily recommended amount.

This stew is excellent for people who are following a heart healthy diet. The potatoes, tomatoes, and summer squash has plenty of vitamins and minerals.


  • 3 cups water
  • • 1 low-sodium vegetable bouillon cube
  • • 2 cups white potatoes cut in 2-inch strips
  • • 2 cups carrots, sliced
  • • 2 ears fresh corn (1½ cups)
  • • 4 cups summer squash, cut in 1-inch squares
  • • 1 cup summer squash, cut in four chunks
  • • 1 teaspoon thyme, ground
  • • 2 cloves garlic, minced
  • • 1 stalk scallion, chopped
  • • ½ small hot red pepper, chopped
  • • 1 cup onion, coarsely chopped
  • • 1 cup tomatoes, diced
  • You can add other favorite vegetables such as
  • broccoli, cauliflower, or string beans.


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

Nutrition Information:



Serving Size:

1 1/4 cups

Amount Per Serving: Calories: 100Total Fat: 1gSaturated Fat: 0gCarbohydrates: 23g