Summer Sisters Stew
Celebrate the vibrant flavors of the season with Summer Sisters Stew, a delightful medley of garden-fresh vegetables in a light, herbaceous broth. This wholesome, one-pot recipe brings together tender zucchini, yellow squash, sweet corn, and earthy spinach, all simmered with juicy diced tomatoes and a fragrant blend of garlic and basil. Perfect for a quick weeknight dinner or a leisurely summer gathering, this veggie-packed stew is ready in just 45 minutes and serves as a satisfying, low-calorie meal for six. Enjoy it as is for a vegan-friendly option, or top it with a sprinkle of Parmesan for an added layer of richness. Bursting with color and naturally gluten-free, this easy summer stew is a must-try for anyone looking to savor the best of seasonal produce.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 4 garlic cloves, minced
- 2 medium zucchini, diced
- 2 medium yellow squash, diced
- 1 14-ounce can canned diced tomatoes (with juices)
- 4 cups vegetable broth
- 1.5 cups fresh corn kernels (cut from the cob)
- 3 cups baby spinach leaves
- 0.5 cup fresh basil leaves, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes (optional)
- 0.25 cup Parmesan cheese (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until softened.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the diced zucchini and yellow squash to the pot. Stir and cook for 5-7 minutes until the vegetables begin to soften.
Pour in the canned diced tomatoes (with juices) and vegetable broth. Bring to a gentle simmer.
Add the fresh corn kernels, salt, black pepper, and crushed red pepper flakes (if using). Simmer for 10 minutes, stirring occasionally.
Stir in the baby spinach leaves and chopped basil. Cook for 2 minutes until the leaves are wilted.
Taste and adjust seasoning as needed. Remove the pot from heat.
Ladle the stew into bowls and serve warm. Garnish with Parmesan cheese, if desired.
Nutrition Facts
Calories |
754 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.3 g | 61% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 1713 mg | 74% | |
| Total Carbohydrate | 52.0 g | 19% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 29.7 g | ||
| Protein | 39.7 g | 79% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1023 mg | 79% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 3446 mg | 73% | |
*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.
