Healthy Recipes




This is a Fantastic and Healthy Vegetable Stew

Vegetable stew in white bowl

This is a Fantastic and Healthy Vegetable Stew

Many people love a good, hearty stew in the winter. A lot of stew recipes call for beef or some other type of red meat, making them not too suitable for dieters. If you want a cozy meal that's healthy for you and your family, this is the perfect one for you. Let's check it out.


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 can (15 oz) sweet corn, rinsed, drained (or 2 ears fresh corn, 1 1/2 cup)
1 teaspoon 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 and cauliflower)



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 four 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 flame and let sit for 10 minutes to allow stew to thicken.

Yield: Makes 8 servings
Serving size: 1 1/4 cups

Each serving provides:

Calories: 119
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 196 mg
Total fiber: 4 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 524 mg

Health Benefits of Carrots and Summer Squash

Carrots and summer squash are major components of this stew. Both of these foods offer great health benefits, making them excellent choices for a healthy recipe. Let's check out the many nutritional benefits that carrots and summer squash have on offer.

Carrots are rich in soluble fiber, which is necessary for gut health. The healthy bacteria in your gut can feed off of soluble fiber. Soluble fiber has also been linked to healthier blood sugar levels and lower cholesterol levels. Carrots also have healthy amounts of insoluble fiber, which can help prevent constipation. Carrots have a lot of vitamins A, K1, and B6. Potassium and biotin are also found in carrots; the former helps regulate blood pressure, while the latter helps with fat metabolism. Vitamin A has been linked to eye health, giving carrots their reputation as good for your eyes.

Summer squash is rich in vitamin C, which promotes skin and immune system health. Vitamin C can also help wounds heal faster. Vitamins A and B6 are also found in summer squash. Vitamin B6 helps metabolize protein. Finally, summer squash is high in manganese. This nutrient helps your body process fats, carbs, and glucose. It's an excellent aid for weight loss! Like carrots, summer squash is high in fiber, helping your digestive system to stay healthy.

By serving this recipe, you'll be giving your family a lot of the nutrients they need to be healthy. You can rest assured knowing that you're supporting their immune systems and hearts, among other parts of their bodies. This stew is cozy, delicious, and healthy- what more can you ask for?

Do not take the content of this article as professional medical or nutritional adviceIt's important to exercise due diligence when obtaining relevant information in matters pertaining to your health. Always consult with your healthcare provider before making any medical decisions.

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