Heart-Healthy Mixed Vegetable Stew
Nourish your body and soul with this Heart-Healthy Mixed Vegetable Stew, a flavorful, nutrient-packed dish perfect for clean eating. Made with a medley of vibrant, fresh vegetables like zucchini, kale, and red bell pepper, and simmered in a low-sodium vegetable broth infused with aromatic herbs like thyme and basil, this stew is as comforting as it is wholesome. Sautéed onions and garlic provide a rich base, while optional red pepper flakes add a gentle kick of heat. Ready in under an hour and loaded with vitamins, fiber, and heart-friendly olive oil, this vegan-friendly recipe is ideal for weeknight dinners or meal prep. Serve it hot, garnished with fresh parsley, for a healthy, satisfying meal that supports your wellness goals without sacrificing flavor. Keywords: heart-healthy vegetable stew, vegan, low sodium, kale, zucchini stew, healthy weeknight recipe.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 3 cloves Garlic, minced
- 2 medium Carrot, sliced
- 2 medium Celery stalks, chopped
- 1 medium Red bell pepper, chopped
- 1 medium Zucchini, sliced
- 2 medium Tomatoes, diced
- 4 cups Low-sodium vegetable broth
- 2 cups Kale, chopped
- 1 teaspoon Fresh thyme
- 1 teaspoon Dried basil
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and garlic to the pot and sauté for about 5 minutes until the onion becomes translucent.
Stir in the carrots, celery, and red bell pepper, and cook for another 5 minutes, stirring occasionally.
Add the sliced zucchini and diced tomatoes to the pot and cook for an additional 3 minutes.
Pour in the low-sodium vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover, and let it simmer for 20 minutes.
Add the chopped kale, fresh thyme, dried basil, black pepper, and red pepper flakes (if using) to the pot.
Simmer for an additional 10 minutes until the vegetables are tender and the flavors are well combined.
Taste and adjust seasoning if necessary, keeping in mind the heart-healthy intention of the recipe.
Serve hot, garnished with chopped fresh parsley for an added touch of freshness.
Nutrition Facts
Calories |
633 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 810 mg | 35% | |
| Total Carbohydrate | 78.0 g | 28% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 32.6 g | ||
| Protein | 17.0 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 497 mg | 38% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 3835 mg | 82% | |
*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.
