- 1 tablespoon (15 milliliters) of olive oil
- 1 medium onion, diced
- 2 cloves of garlic, minced
- 1 medium carrot, peeled and diced
- 1 medium potato, peeled and diced
- 1 medium sweet potato, peeled and diced
- 1 medium zucchini, diced
- 1 cup (150 grams) of green peas
- 1 cup (150 grams) of corn kernels
- 1 cup (240 milliliters) of low-sodium vegetable broth
- 1 cup (240 milliliters) of water
- 1/2 teaspoon of dried oregano
- 1/2 teaspoon of dried basil
- 1/4 teaspoon of ground cumin
- Salt and pepper to taste
- Optional: 1 can of diced tomatoes, drained
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 5 minutes.
- Add the carrot, potato, sweet potato, and zucchini to the pot, and stir to combine. Sauté for an additional 5 minutes, or until the vegetables are starting to soften.
- Add the green peas, corn kernels, vegetable broth, water, oregano, basil, and cumin to the pot. Stir to combine.
- Optional: add a can of diced tomatoes to the pot, if desired.
- Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let the stew simmer for 30 minutes, or until the vegetables are tender.
- Season the stew with salt and pepper to taste. Serve the stew hot, with a sprinkle of fresh herbs or optionally a dollop of vegan sour cream, if desired.
This recipe yields about 6 servings of vegan vegetable stew, and it can be easily doubled or tripled to serve more people. You can customize the recipe by using different types of vegetables, such as bell peppers, squash, or green beans, or by adding in some protein-rich ingredients, such as chickpeas or lentils. If you prefer a thicker stew, you can mash some of the vegetables with a potato masher or blend a portion of the stew in a blender to create a creamy texture.
To keep the sodium content of this vegan vegetable stew low, be sure to use low-sodium vegetable broth and avoid adding too much salt to the recipe. You can also try using herbs and spices to add flavor to the stew instead of relying on salt. For example, you can try using fresh herbs, such as basil, parsley, or rosemary, or you can experiment with different spice blends, such as curry powder, paprika, or chili flakes.
Additionally, you can choose to use fresh or frozen vegetables in this recipe instead of canned vegetables, as canned vegetables can often be high in sodium. If you do use canned vegetables, be sure to rinse and drain them well before adding them to the pot to help reduce the sodium content.
This vegan vegetable stew is a healthy and satisfying meal that is packed with nutrients and flavor. It is a good source of fiber, vitamins, and minerals, and it is low in fat and cholesterol. It is a great option for vegans and vegetarians who are looking for a tasty and nutritious way to incorporate more plant-based foods into their diet. Enjoy!
Here is the nutritional information for 1 serving of the vegan vegetable stew recipe that I provided earlier:
- Calories: 160
- Total fat: 4.5 grams
- Saturated fat: 0.5 grams
- Cholesterol: 0 milligrams
- Sodium: 50 milligrams
- Total carbohydrates: 27 grams
- Dietary fiber: 4 grams
- Sugars: 7 grams
- Protein: 4 grams
This nutritional information is based on the assumption that the recipe yields 6 servings, and it does not include any additional toppings or ingredients that you may choose to add. Keep in mind that the actual nutritional content of the stew may vary depending on the specific ingredients and quantities that you use.
Overall, this vegan vegetable stew is a nutritious and tasty option that is low in sodium and high in fiber. It is a good source of vitamins and minerals, and it is low in fat and cholesterol. However, it is important to pay attention to the sugar content of the stew, as high intake of added sugars can contribute to the risk of health problems such as obesity, diabetes, and heart disease. If you are trying to limit your sugar intake, you may want to consider reducing the amount of agave nectar or maple syrup that you use or omitting it altogether. You can also try using a lower-sugar plant-based milk or adding in a scoop of protein powder to boost the nutritional valueof this recipe.