Heart-Healthy Hearty Broccoli Stew
Warm, nutritious, and packed with heart-healthy ingredients, this "Heart-Healthy Hearty Broccoli Stew" is the perfect comforting meal for any occasion. Crafted with vibrant broccoli florets, tender carrots, and cannellini beans, this wholesome recipe is a flavorful medley of antioxidant-rich vegetables simmered in a low-sodium vegetable broth infused with garlic, herbs, and a refreshing hint of lemon juice. Ready in just under an hour, this vegan stew is a guilt-free way to indulge in a hearty dish while promoting cardiovascular health. Whether you're seeking a cozy dinner, meal prep option, or a nourishing way to please a crowd, you'll find every bite of this stew bursting with goodness. Ideal for those searching for plant-based recipes, low-sodium meals, or heart-healthy dinner ideas, this versatile dish is a must-try!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 4 minced garlic cloves
- 3 medium, diced carrots
- 2 diced celery stalks
- 5 cups broccoli florets
- 6 cups low-sodium vegetable broth
- 1 15-ounce can, drained and rinsed cannellini beans
- 1 14.5-ounce can, no added salt diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 1 bay leaf
- 0.25 cup chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, and sauté until translucent, about 5 minutes.
Stir in the garlic, cook for 1 minute until fragrant.
Add the diced carrots and celery to the pot, and sauté for an additional 5 minutes.
Add the broccoli florets to the pot, stir well to combine.
Pour in the vegetable broth, bring the mixture to a boil.
Once boiling, reduce the heat to a simmer.
Add the cannellini beans and diced tomatoes (with their juices).
Stir in the thyme, basil, black pepper, and bay leaf.
Cover the pot and let the stew simmer for 20-25 minutes, or until vegetables are tender.
Remove the bay leaf and discard.
Stir in the fresh parsley and lemon juice before serving.
Taste and adjust the seasoning if necessary.
Ladle the hot stew into bowls, serve hot.
Nutrition Facts
Calories |
1078 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3105 mg | 135% | |
| Total Carbohydrate | 163.3 g | 59% | |
| Dietary Fiber | 48.5 g | 173% | |
| Total Sugars | 44.6 g | ||
| Protein | 50.0 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 879 mg | 68% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 5382 mg | 114% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
