Low Sodium Hearty Pumpkin Stew
Dive into a bowl of pure comfort with this Low Sodium Hearty Pumpkin Stew, a wholesome and flavorful dish that's as nourishing as it is delicious. Packed with vibrant veggies like sweet pumpkin, tender carrots, and creamy potatoes, this stew is slow-simmered in a fragrant base of low-sodium vegetable broth, garlic, and herbs like thyme and rosemary. With the natural sweetness of diced tomatoes and the brightness of freshly squeezed lemon juice, every spoonful is a symphony of flavors without relying on added salt. Perfect for cozy evenings or meal prepping, this satisfying stew comes together in just one pot and is ideal for anyone looking to enjoy a heart-healthy, low-sodium meal. Serve it with crusty whole-grain bread for the ultimate warming experience.
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Recipe Information
Ingredients
- 4 cups pumpkin
- 2 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 2 large carrot
- 2 stalks celery
- 1 bell pepper
- 1 large potato
- 4 cups low-sodium vegetable broth
- 1 can canned diced tomatoes, no salt added
- 1 tablespoon fresh thyme
- 1 teaspoon fresh rosemary
- 0.5 teaspoon ground black pepper
- 1 bay leaf
- 1 cup frozen green peas
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Begin by preparing the vegetables: peel and dice the pumpkin into 1-inch cubes, finely chop the onion, mince the garlic, slice the carrots and celery, and dice the bell pepper and potato.
In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until the onion becomes translucent, approximately 5 minutes.
Add the carrots, celery, bell pepper, and potato to the pot, stirring occasionally for another 5 minutes until they start to soften.
Add the diced pumpkin to the pot and stir to combine with the other vegetables.
Pour in the low-sodium vegetable broth and the canned diced tomatoes, including their juices.
Add the thyme, rosemary, black pepper, and bay leaf. Stir well to combine all ingredients.
Bring the stew to a boil, then reduce the heat to low and cover the pot. Allow to simmer for about 25 minutes, or until the pumpkin and potatoes are tender.
Remove the bay leaf and add the frozen peas to the stew. Stir and let them cook in the stew for an additional 5 minutes.
Just before serving, stir in the fresh parsley and lemon juice. This will enhance the flavors and add a bright taste to the stew.
Serve hot with your choice of whole-grain bread or a side salad. Enjoy your delicious low-sodium hearty pumpkin stew!
Nutrition Facts
Calories |
1348 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.5 g | 57% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 1231 mg | 54% | |
| Total Carbohydrate | 223.3 g | 81% | |
| Dietary Fiber | 34.7 g | 124% | |
| Total Sugars | 76.8 g | ||
| Protein | 33.9 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 523 mg | 40% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 7690 mg | 164% | |
*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.
