U.S. flag

An official website of the United States government

Vegetable Stew

Vegetable Stew

108 Ratings
108 Ratings
Recipe Image
Vegetable Stew
Makes: 8 servings
Total Cost: $$$$

The green chili pepper adds delicious spice and flavor to this potato, corn, and summer squash stew. 

 

Ingredients

  • 3 cups water
  • 1 vegetable bouillon (low sodium, cube)
  • 2 cups white potatoes (cut into 2-inch strips)
  • 2 cups carrot (sliced)
  • 4 cups summer squash (cut into 1-inch chunks)
  • 1 cup summer squash (cut into 4 chunks)
  • 1 3/4 cups sweet corn, 15 ounces, rinsed and drained, low-sodium (or 2 ears of fresh corn, cut off the cob)
  • 1 teaspoon thyme
  • 2 garlic (cloves, minced)
  • 1 green onion (stalk, chopped)
  • 1/2 green chili pepper (small, chopped)
  • 1 cup onion (coarsley chopped)
  • 1 cup tomatoes (diced)

Directions

  1. Wash hands with soap and water.
  2. Put water and bouillon in large pot and bring to a boil.
  3. Add potatoes and carrots and simmer for 5 minutes.
  4. Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.
  5. Remove 4 chunks of squash and puree in 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.
Source:

Heart Healthy Home Cooking: African American Style
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 1/4 cup (394g)
Nutrients Amount
Total Calories 104
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 37 mg
Carbohydrates 23 g
Dietary Fiber 4 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 42 mg
Iron 1 mg
Potassium 620 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 104
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 23 g
Dietary Fiber 4 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 42 mg
Potassium 620 mg
Sodium 37 mg
Copper 145 mcg
Iron 1 mg
Magnesium 40 mg
Phosphorus 101 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 290 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0 mg
Vitamin C 30 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 16 mcg
Folate 50 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 26 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 3/4 cups

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025