Vegetable Stew


Posted by
Mission Healthy Living


screenshot

Ingredients:

  • 3 cups water
  • 1 cube vegetable boullon, low sodium
  • 2 cups white potatoes, cut in 2-inch strips
  • 2 cups carrots, sliced
  • 4 cups summer squash, cut in 1-inch squares
  • 1 cup summer squash, cut in 4 chunks
  • 1 can (15-oz) sweet corn, rinsed and drained (or 2 ears fresh corn, 1-1/2 cups)
  • 1 teaspoon thyme
  • 2 cloves garlic, minced
  • 1 stalk scallion, chopped
  • 1/2 small hot pepper, chopped
  • 1 cup onion, coarsely chopped
  • 1 cup tomatoes, diced
  • Add other favorite vegetables such as broccoli, cauliflower, etc.

Instructions:

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

Recipe makes 8 servings: serving size is 1-1/4 cups of stew.

Each serving provides: Calories: 119, Fat: 1 g, Saturated fat: less than 1 g, Cholesterol; 0mg, Sodium: 196mg


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Pottstown Area Health & Wellness Foundation
152 East High Street, Suite 500
Pottstown, PA 19464
Phone: 610-323-2006
Fax: 610-323-0047