Heart-Healthy Savory Vegetable Filling
Packed with vibrant flavors and nutrient-rich ingredients, the Heart-Healthy Savory Vegetable Filling is a wholesome and versatile recipe perfect for clean eating. Featuring a medley of fresh vegetables like zucchini, carrots, and spinach, combined with aromatic garlic, onion, and Italian herbs, this filling is cooked in a splash of unsalted vegetable broth for a light yet flavorful base. Ready in just 35 minutes, it’s ideal for stuffing bell peppers, layering in casseroles, or even as a nutrient-packed topping for grains or pastas. Whether you’re meal prepping or creating quick, heart-healthy dishes, this recipe delivers satisfying taste and balanced nutrition in every bite.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 cup mushrooms, finely chopped
- 1 cup cherry tomatoes, halved
- 2 cups spinach leaves, chopped
- 0.5 cup unsalted vegetable broth
- 0.5 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for about 3-4 minutes until translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced carrot, zucchini, and red bell pepper to the skillet, and cook for about 5 minutes, stirring occasionally, until they start to soften.
Mix in the chopped mushrooms and cherry tomatoes, and continue cooking for another 3 minutes.
Pour in the unsalted vegetable broth and stir in the chopped spinach leaves.
Add the ground black pepper, dried oregano, and dried basil to the mixture; stir well to combine.
Cook the mixture for another 5 minutes, allowing the broth to reduce slightly and the flavors to meld together.
Once the vegetables are tender and the filling is well combined, remove the skillet from heat.
Use the filling immediately to fill your choice of vegetables, or let it cool and store it in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 178 mg | 8% | |
| Total Carbohydrate | 50.7 g | 18% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 24.5 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 271 mg | 21% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2831 mg | 60% | |
*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.
