Low Sodium Hearty Vegetable Stew
Warm, comforting, and heart-healthy, this Low Sodium Hearty Vegetable Stew is the ultimate one-pot meal for cozy nights. Packed with vibrant, nutrient-rich vegetables—like carrots, potatoes, and zucchini—this dish delivers bold, satisfying flavors without the need for added salt. Aromatic herbs like thyme, oregano, and bay leaf infuse the low-sodium vegetable broth with savory depth, while a touch of garlic and onion adds irresistible richness. Ready in just an hour, this wholesome recipe is perfect for meal prepping or feeding a crowd, yielding six generous servings of plant-powered goodness. Garnished with fresh parsley for a burst of color, it’s a deliciously nourishing option that’s low in sodium but high in taste.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 3 medium potatoes, diced
- 1 medium zucchini, diced
- 1 cup green beans, cut into 1-inch pieces
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 4 cups low sodium vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 1 cup frozen peas
- 0.25 cup fresh parsley, chopped
Instructions
Heat olive oil in a large pot over medium heat.
Add chopped onion and sauté for 3-4 minutes until translucent.
Stir in minced garlic, cooking for an additional minute until fragrant.
Add sliced carrots and celery to the pot, cooking for 5 minutes until they begin to soften.
Mix in the diced potatoes, zucchini, and green beans.
Pour in the can of no-salt-added diced tomatoes and low sodium vegetable broth.
Add bay leaf, thyme, oregano, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot.
Simmer for 25-30 minutes until vegetables are tender.
Stir in frozen peas and allow the stew to heat through, about 5 minutes.
Discard the bay leaf, adjust seasoning as needed with additional black pepper.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 954 mg | 41% | |
| Total Carbohydrate | 220.8 g | 80% | |
| Dietary Fiber | 41.3 g | 148% | |
| Total Sugars | 54.8 g | ||
| Protein | 36.8 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 654 mg | 50% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 7097 mg | 151% | |
*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.
