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Vegetable Stew

Here’s a great new way to use summer vegetables.

Recipe Source: Heart Healthy Home Cooking African American Style
Prep time Cook time Yields Serving Size
20 minutes 45 minutes 8 servings 1¼ C

Ingredients

3 C water

1 cube (1 tsp) low-sodium vegetable bouillon

2 C white potatoes, cut into 2-inch strips

2 C carrots, sliced

4 C summer squash, cut into 1-inch squares

1 C summer squash, cut into 4 large chunks

1 can (15 oz) sweet corn, rinsed and drained (or 2 ears fresh corn, 1½ C)

1 tsp dried thyme

2 cloves garlic, minced

1 stalk scallion (green onion), chopped

½ small hot pepper, chopped

1 C coarsely chopped onion

1 C diced tomatoes

calories 119
Total fat 1 g
Saturated fat 0 g
Cholesterol 0 g
Sodium 196 mg
Total fiber 4 g
Protein 4 g
Carbohydrates 27 g
Potassium 524 mg
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    Put water and bouillon in a large pot, and bring to a boil.

  • 2
    Add potatoes and carrots, and simmer for 5 minutes.

  • 3
    Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.

  • 4
    Remove the four large chunks of squash and puree in a blender. Return pureed mixture to the pot, and let cook for 10 minutes more.

  • 5
    Add tomatoes and cook for another 5 minutes.

  • 6
    Remove from heat and let sit for 10 minutes to allow stew to thicken before serving.

Note: You can add other favorite vegetables, such as broccoli and cauliflower.

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