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Meatless & Vegetarian pg 3 >  Vegetable Stew

 

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VEGETABLE STEW

This stew is a great way to use summer vegetables in a new way.
Makes 8 servings

 

INGREDIENTS

    • 3 cups water
    • 1 cube vegetable bouillon, low sodium
    • 2 cups white potatoes, cut in 2-inch strips
    • 2 cups carrots, sliced
    • 4 cups summer squash, cut in 1-inch squares
    • 1 cup summer squash, cut in 4 chunks
    • 1 15-oz can sweet corn, rinsed and drained
    (or 2 ears fresh corn, 1½ cups)
    • 1 tsp thyme
    • 2 cloves garlic, minced
    • 1 stalk scallion, chopped
    • 1/2 small hot pepper, chopped
    • 1 cup onion, coarsely chopped
    • 1 cup tomatoes, diced
    (Add other favorite vegetables such as broccoli, cauliflower, etc.)
     

DIRECTIONS

1. Heat water and bouillon in a large pot and bring to a boil.

2. Add potatoes and carrots to the broth and simmer for 5 minutes.

3. Add the remaining ingredients except for the tomatoes and continue cooking for 15 minutes over medium heat.

4. Remove 4 chunks of squash and purée in blender.

5. Return puréed mixture to pot and let cook for 10 minutes more.

6. Add tomatoes and cook for another 5 minutes.

7. Remove from flame and let sit for 10 minutes to allow stew to thicken
 

NUTRITION

    Serving size: 1¼ cups
    Calories 119
    Fat 1 g
    Saturated fat less than 1 g
    Cholesterol 0 mg
    Sodium 196 mg
     

National Institutes of Health - www.nih.gov/
Special thanks to Goulda A. Downer, Ph.D., R.D., for sharing her collection of African American recipes, and the General Clinical Research Center in the Irving Center for Clinical Research, Columbia University, New York, for testing the recipes.
 

 

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