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Numerous people in a large kitchen performing various cooking duties.

Cooking at Home - Vegetable Stew

 

 

Makes: 8 servings

The green chili pepper adds delicious spice and flavor to this potato, corn, and summer squash stew. 

Ingredients

  • 3 cups water
  • 1 vegetable bouillon (low sodium, cube)
  • 2 cups white potatoes (cut into 2-inch strips)
  • 2 cups carrot (sliced)
  • 4 cups summer squash (cut into 1-inch chunks)
  • 1 cup summer squash (cut into 4 chunks)
  • 1 3/4 cups sweet corn, 15 ounces, rinsed and drained (or 2 ears of fresh corn, cut off the cob)
  • 1 teaspoon thyme
  • 2 garlic (cloves, minced)
  • 1 green onion (stalk, chopped)
  • 1/2 green chili pepper (small, chopped)
  • 1 cup onion (coarsley chopped)
  • 1 cup tomatoes (diced)

Directions

  1. Put water and bouillon in large pot and bring to a boil.
  2. Add potatoes and carrots and simmer for 5 minutes.
  3. Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.
  4. Remove 4 chunks of squash and puree in blender.
  5. Return pureed mixture to pot and let cook for 10 minutes more.
  6. Add tomatoes and cook for another 5 minutes.
  7. Remove from heat and let sit for 10 minutes to allow stew to thicken.

Source: Heart Healthy Home Cooking: African American Style, US Department of Health and Human Services, National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 1/4 cup (394g)

Nutrients

Amount

Total Calories

98

Total Fat

1 g

Saturated Fat

0 g

Cholesterol

0 mg

Sodium

145 mg

Carbohydrates

22 g

Dietary Fiber

4 g

Total Sugars

6 g

Added Sugars included

0 g

Protein

3 g

Vitamin D

0 mcg

Calcium

43 mg

Iron

1 mg

Potassium

613 mg