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Vegetable Stew

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

  • 8 Servings
  • $3.00 - $5.99

Ingredients

  • 3 cups water
  • 1 cube low-sodium vegetable bouillon
  • 2 cups white potatoes, cut into 2-inch strips
  • 2 cups carrots, sliced
  • 4 cups summer squash, cut into 1-inch chunks
  • 1 cup summer squash, cut into 4 chunks
  • 1 3/4 cups canned low-sodium sweet corn, rinsed and drained
  • 1 teaspoon thyme
  • 2 garlic cloves, minced
  • 1 medium green onion, chopped
  • 1/2 small green chili pepper, chopped
  • 1 cup onion, coarsely chopped
  • 1 cup tomatoes, diced

Steps

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 purée in blender.

6

Return puréed 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.

Ingredients

Serving Size: 1 1/4 cup

NutrientsAmount
Total Calories104
Total Fat1 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates23 g
Dietary Fiber4 g
Total Sugars7 g
Added Sugars included0 g
Protein4 g
Minerals
Calcium42 mg
Potassium620 mg
Sodium37 mg
Copper145 mcg
Iron1 mg
Magnesium40 mg
Phosphorus101 mg
Selenium1 mcg
Zinc1 mg
Vitamins
Vitamin A290 mcg RAE
Vitamin B60.4 mg
Vitamin B120 mg
Vitamin C30 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K16 mcg
Folate50 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin2 mg
Choline26 mg

Source:

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