HEART-HEALTHY VEGETABLE STEW
This stew is a great way to use summer vegetables in a new way.
Ingredients
3 cups water
1 cube vegetable bouillon, 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
15 oz can sweet corn, rinsed and drained (or 2 ears fresh corn, 1 1/2 cups)
1 tsp thyme
2 cloves garlic, chopped
½ small hot pepper, chopped
1 cup onion, coarsely chopped
1 cup tomatoes, diced
(Add other favorite vegetables such as broccoli, cauliflower, etc.)
Directions
1. Heat water and bouillon in a large pot and bring to a boil.
2. Add potatoes and carrots to the broth and simmer for 5 minutes.
3. Add the remaining ingredients except for the tomatoes and continue cooking for 15 minutes over medium heat.
4. Remove 4 chunks of squash and purée in blender.
5. Return puréed mixture to pot and let cook for 10 minutes more.
6. Add tomatoes and cook for another 5 minutes.
7. Remove from flame and let sit for minutes to allow stew to thicken.
Yield: 8 servings Serving size: 1 1/4 cup
Nutrition Facts
Each serving provides:
Calories 119
Fat 1 g
Saturated fat less than 1 g
Cholesterol 0 mg
Sodium 196 mg
Article Source
1. National Heart, Lung and Blood Institute, USA.