Heart-Healthy Hearty Stewed Vegetables
Warm, nourishing, and packed with wholesome flavors, our *Heart-Healthy Hearty Stewed Vegetables* is the ultimate comfort food for health-conscious foodies. Bursting with vibrant veggies like zucchini, kale, and red bell pepper, and simmered in a flavorful blend of low-sodium vegetable broth, diced tomatoes, and aromatic herbs like thyme and oregano, this one-pot wonder is as nutritious as it is delicious. With just 15 minutes of prep time, this vegan and gluten-free recipe is perfect for meal prepping or serving up a satisfying dinner for the whole family. Each spoonful is loaded with vitamins, minerals, and fiber, helping to fuel your body while treating your taste buds. Serve it hot with a slice of whole-grain bread for a cozy, heart-healthy meal!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, sliced
- 3 celery stalks, sliced
- 1 large red bell pepper, chopped
- 1 medium zucchini, diced
- 4 cups low-sodium vegetable broth
- 1 can (14 oz) diced tomatoes with juice
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 2 cups kale, chopped
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon salt
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the sliced carrots, celery, and chopped red bell pepper to the pot. Cook for 5-7 minutes until the vegetables start to soften.
Add the diced zucchini and continue to sauté for another 3 minutes.
Pour in the low-sodium vegetable broth and diced tomatoes with their juice. Stir to combine.
Add the dried thyme, dried oregano, and bay leaf to the pot. Stir well.
Bring the mixture to a gentle boil, then reduce the heat to low and cover. Let it simmer for about 25 minutes.
Add the chopped kale to the pot, then cover and simmer for an additional 10 minutes, until the kale is tender.
Remove the bay leaf and discard it.
Stir in the fresh parsley, then season the stew with freshly ground black pepper and salt to taste.
Ladle the stewed vegetables into bowls and serve hot.
Nutrition Facts
Calories |
690 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1867 mg | 81% | |
| Total Carbohydrate | 98.4 g | 36% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 46.7 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 533 mg | 41% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 4122 mg | 88% | |
*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.
