Low Fat Rich Tomato Stew
Indulge in the comforting flavors of this Low Fat Rich Tomato Stew, a heartwarming dish that's perfect for any season. Packed with nutrient-rich vegetables like carrots, celery, and spinach, this recipe blends the natural sweetness of diced tomatoes with aromatic herbs like basil and oregano for a bold, savory taste. The addition of low-sodium vegetable broth creates a luscious base while keeping it light and healthy, making it ideal for anyone seeking wholesome, low-fat fare. With minimal prep and just 45 minutes of cooking time, this stew is perfect for busy weeknights or cozy family dinners. Serve it piping hot with crusty bread or a fresh side salad for a complete, satisfying meal!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 medium carrots, diced
- 2 large celery stalks, diced
- 3 cloves garlic, minced
- 28 ounces canned diced tomatoes, no salt added
- 2 tablespoons tomato paste
- 4 cups low-sodium vegetable broth
- 2 bay leaves
- 2 teaspoons dried basil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 cups baby spinach
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrots, and celery to the pot. Sauté for about 5-7 minutes, until the vegetables are tender.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the canned diced tomatoes, tomato paste, and vegetable broth to the pot. Stir well to combine.
Add the bay leaves, dried basil, dried oregano, salt, and black pepper to the mixture.
Bring the stew to a boil, then reduce the heat to a simmer. Cover the pot and let it simmer for 30 minutes, stirring occasionally.
After 30 minutes, stir in the baby spinach and let it wilt for about 3-5 minutes.
Discard the bay leaves and adjust seasoning as needed with additional salt and pepper.
Stir in the chopped fresh parsley before serving.
Serve the stew hot, accompanied by crusty bread or a side salad if desired.
Nutrition Facts
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2109 mg | 92% | |
| Total Carbohydrate | 93.8 g | 34% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 46.5 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 600 mg | 46% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 4448 mg | 95% | |
*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.
