Heart-Healthy Hearty Vegetable Gravy
Elevate your meals with this flavorful and nutritious 'Heart-Healthy Hearty Vegetable Gravy,' a perfect accompaniment for mashed potatoes, roasted vegetables, or your favorite plant-based dishes. This recipe swaps heavy creams and fats for wholesome ingredients like low-sodium vegetable broth, fragrant fresh herbs, and a medley of colorful vegetables, making it ideal for those seeking lighter, heart-conscious options. The rich, savory texture is achieved through the clever use of whole wheat flour and tomato paste, while frozen peas add a delightful pop of sweetness to the gravy’s comforting depth. Ready in just 45 minutes, this easy-to-make dish is packed with vitamins, fiber, and flavor, proving that healthy eating can be utterly satisfying. Garnish with freshly-chopped parsley and enjoy a guilt-free twist on a classic comfort food staple! Keywords: heart-healthy recipe, vegetable gravy, low-sodium, nutritious comfort food, vegan gravy.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 medium Carrot, diced
- 1 medium Celery stalk, diced
- 1 cup Mushroom, finely chopped
- 1 medium Red bell pepper, diced
- 3 cups Low-sodium vegetable broth
- 2 tablespoons Tomato paste
- 3 tablespoons Whole wheat flour
- 1 teaspoon Fresh thyme, chopped
- 1 teaspoon Fresh rosemary, chopped
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 1 leaf Bay leaf
- 0.5 cup Frozen peas
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for another 1 minute or until fragrant.
Add the diced carrot, celery, mushrooms, and red bell pepper. Sauté for 5-7 minutes until the vegetables begin to soften.
Stir in the whole wheat flour and cook for 2 minutes, stirring constantly, to form a thick vegetable paste.
Slowly whisk in the low-sodium vegetable broth to dissolve the flour, ensuring a smooth consistency.
Add the tomato paste, fresh thyme, rosemary, black pepper, salt, and bay leaf. Mix well.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes, stirring occasionally.
Add the frozen peas and cook for an additional 5 minutes or until the gravy reaches the desired thickness.
Remove the bay leaf before serving.
Garnish with fresh parsley and serve hot over your favorite dishes.
Nutrition Facts
Calories |
542 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1218 mg | 53% | |
| Total Carbohydrate | 83.0 g | 30% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 31.3 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 233 mg | 18% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 3106 mg | 66% | |
*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.
