Vegetable Stew: Healthy Soul Food
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.
Ingredients
- 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.
Instructions
- 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:
Yield:
8Serving Size:
1 1/4 cupsAmount Per Serving: Calories: 100Total Fat: 1gSaturated Fat: 0gCarbohydrates: 23g
My name is Phyllis Robinson MSN, RN. I have been a Registered Nurse for 27 years in the Cardiac Intensive Care Unit. I am passionate about cardiac care and heart disease. I also want this blog to be an educational tool that people can refer to for traditional and alternative treatment. I will blog on heart disorders such as high blood pressure, congestive heart failure, cardiomyopathy, and high cholesterol.
I received my Nursing degree from Baltimore Community College.
I went on to receive my Masters in Nursing from Walden University
I have worked for almost 30 years in Critical Care with a focus on heart health. I am an advocate of preventive healthcare.
