Low Sodium Mixed Vegetable Stew
Warm, hearty, and packed with wholesome goodness, this Low Sodium Mixed Vegetable Stew is a nutrition-forward recipe that's perfect for those seeking bold flavor without excess salt. Featuring a vibrant medley of fresh vegetables like carrots, zucchini, green beans, and red bell peppers, this comforting dish is simmered in a rich broth infused with aromatic herbs like thyme and oregano, along with a hint of tangy lemon juice for balance. With minimal prep time and simple steps, it’s an ideal choice for busy weeknights or meal prepping, offering a satisfying meal for up to six servings. Serve this low-sodium wonder hot with crusty bread or over grains for an irresistible, heart-healthy feast. Keywords: low sodium, mixed vegetable stew, healthy stew recipe, heart-healthy dinner, quick vegetable stew.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 3 carrots, peeled and sliced
- 2 celery stalks, sliced
- 1 red bell pepper, diced
- 2 potatoes, peeled and cubed
- 1 zucchini, sliced
- 1 cup green beans, trimmed and halved
- 4 cups low sodium vegetable broth
- 1 can (14.5 oz) canned diced tomatoes, no salt added
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.
Stir in the carrots, celery, and red bell pepper, and cook for an additional 5 minutes until slightly tender.
Add the potatoes, zucchini, and green beans to the pot.
Pour in the low sodium vegetable broth and the can of diced tomatoes.
Stir in the dried thyme, oregano, and the bay leaf.
Increase the heat and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover, and let it simmer for 30-35 minutes or until the vegetables are tender.
Remove the bay leaf and season the stew with ground black pepper and lemon juice to taste.
Stir in the chopped fresh parsley just before serving.
Serve the stew hot with crusty bread or over cooked grains as desired.
Nutrition Facts
Calories |
974 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1009 mg | 44% | |
| Total Carbohydrate | 162.6 g | 59% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 57.7 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 518 mg | 40% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 5856 mg | 125% | |
*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.
