Low Sodium Rich Tomato Stew
Dive into a bowl of wholesome comfort with this flavorful Low Sodium Rich Tomato Stew, a heart-healthy twist on the classic dish. Brimming with nutrient-packed vegetables like carrots, celery, red bell pepper, and button mushrooms, this stew offers a vibrant medley of textures and flavors while keeping sodium levels in check. Slow-simmered in a robust base of canned diced tomatoes, low sodium vegetable broth, and a touch of tomato paste, the dish is elevated by aromatic herbs like oregano, thyme, and fresh basil. Perfect for cozy dinners, this easy-to-make stew pairs wonderfully with crusty bread or wholesome grains for a well-rounded meal. Ready in just an hour, it's a delicious and nutritious option for anyone seeking a low sodium recipe without compromising on taste.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 whole large onion
- 3 whole garlic cloves
- 2 whole carrots
- 2 whole celery stalks
- 1 whole red bell pepper
- 200 grams button mushrooms
- 800 grams canned diced tomatoes
- 500 milliliters low sodium vegetable broth
- 2 tablespoons tomato paste
- 1 whole bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 10 leaves fresh basil
Instructions
Begin by preparing your vegetables. Chop the onion, mince the garlic, slice the carrots into thin rounds, chop the celery, and dice the red bell pepper. Clean and quarter the mushrooms.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic to the pot, stir, and cook for another 1 minute until fragrant.
Add the sliced carrots, chopped celery, and diced red bell pepper. Cook, stirring occasionally, for about 5 minutes until the vegetables start to soften.
Increase the heat to medium-high and add the quartered mushrooms. Sauté for another 5 minutes until the mushrooms are browned and have released their moisture.
Stir in the canned diced tomatoes, including their liquid. Add the low sodium vegetable broth and tomato paste, stirring well to combine.
Add the bay leaf, dried oregano, dried thyme, and black pepper. Stir the pot, bring to a simmer, then reduce the heat to low.
Cover the pot and let the stew simmer gently for about 30 minutes, stirring occasionally, until the vegetables are tender and the stew is flavorful.
Remove the bay leaf from the pot. Taste the stew and adjust seasonings if necessary, keeping in mind the low sodium requirement.
Before serving, tear the fresh basil leaves and stir them into the stew for additional flavor and aroma.
Serve the tomato stew hot, garnished with additional fresh basil leaves if desired.
Nutrition Facts
Calories |
882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.4 g | 70% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 9.6 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 1531 mg | 67% | |
| Total Carbohydrate | 85.7 g | 31% | |
| Dietary Fiber | 29.2 g | 104% | |
| Total Sugars | 51.6 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 435 mg | 33% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 4116 mg | 88% | |
*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.
