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Vegetable Stew

Vegetable Stew

107 Ratings
107 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 can sweet corn, 15 ounces, rinsed and drained (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 98
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 145 mg
Carbohydrates 22 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 43 mg
Iron 1 mg
Potassium 613 mg
N/A - data is not available
Nutrients Amount
Total Calories 98
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 22 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 43 mg
Potassium 613 mg
Sodium 145 mg
Copper 149 mcg
Iron 1 mg
Magnesium 38 mg
Phosphorus 96 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 287 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0 mg
Vitamin C 35 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 16 mcg
Folate 58 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 23 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 3/4 cups

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