Low Sodium Savory Vegetable Filling
Elevate your meals with this flavorful, nutrient-packed *Low Sodium Savory Vegetable Filling*. Perfect for health-conscious cooks, this recipe combines a medley of fresh vegetables—including zucchini, mushrooms, spinach, and red bell pepper—seasoned with aromatic dried herbs like thyme and oregano. Sautéed to perfection in olive oil, this filling is enhanced with a splash of lemon juice for zest and a hint of black pepper for subtle spice, all while maintaining a low sodium profile. Ready in just 35 minutes, it is ideal for stuffing into pastries, layering in casseroles, or folding into wraps. Versatile and delicious, this vegetable filling brings bold, savory flavors to your kitchen without sacrificing heart-healthy principles.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 large garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 8 ounces mushrooms, finely chopped
- 4 cups baby spinach
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and sauté for about 3 minutes until it becomes translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced red bell pepper and zucchini to the skillet, and cook for 5 minutes until the vegetables start to soften.
Add the mushrooms and continue to cook for another 4 minutes, allowing them to release their moisture and reduce in size.
Stir in the baby spinach, letting it wilt for about 2 minutes.
Sprinkle the dried thyme, dried oregano, and ground black pepper over the vegetable mixture, stirring to combine well.
Remove the skillet from heat and stir in the lemon juice and fresh parsley.
Taste the filling and adjust seasoning if necessary, keeping in mind the low sodium requirement.
Use this savory filling in your favorite recipes or store it in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
129 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40 mg | 2% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 4.3 g | 16% | |
| Total Sugars | 6.0 g | ||
| Protein | 4.6 g | 9% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 88 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 593 mg | 13% | |
*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.
