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