Certainly! Here’s a delightful recipe for a Low-Fat 30-Minute Vegetable Stew that’s not only delicious but also quick and easy to whip up. Packed with vibrant veggies and flavorful herbs, this stew is a comforting and nutritious meal that you can enjoy any day of the week. 🥕🥔🥬
Low-Fat 30-Minute Vegetable Stew
Recipe Information:
- Name: Low-Fat 30-Minute Vegetable Stew
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
- Category: Stew
- Keywords: Greens, Onions, Vegetable, < 60 Mins, Stove Top
Nutritional Information (per serving):
- Calories: 210.9
- Fat: 1.1g
- Saturated Fat: 0.2g
- Cholesterol: 0mg
- Sodium: 244.9mg
- Carbohydrates: 45.7g
- Fiber: 10.4g
- Sugar: 14.6g
- Protein: 8g
Ingredients:
| Quantity | Ingredient |
|---|---|
| 4 cups | Vegetable broth |
| 4 cups | Water |
| 2 cups | Diced rutabaga |
| 2 cups | Sliced butternut squash |
| 2 cups | Carrots, sliced |
| 2 cups | Potatoes, diced |
| 2 cups | Onions, chopped |
| 1 cup | Frozen green peas |
| 1 cup | Kale, chopped |
| 1 | Bay leaf |
| 1/2 cup | Fresh parsley, chopped |
| 2 tbsp | Dijon mustard |
Instructions:
- In a 4-quart saucepan, combine vegetable broth and water.
- Bring the mixture to a gentle boil over medium-high heat.
- Add in the diced rutabaga, sliced butternut squash, carrots, and potatoes.
- Reduce the heat to medium, cover the saucepan with a lid, and let it simmer for about 15 minutes. This allows the veggies to tenderize and flavors to meld.
- After 15 minutes, stir in the chopped onions, frozen green peas, kale, and the bay leaf.
- Cover the saucepan again and let it cook for an additional 10 minutes. This step ensures that all the veggies are cooked to perfection.
- Next, add in the fresh parsley and Dijon mustard. Stir well to incorporate all the flavors.
- Cover the saucepan one more time and let it simmer for an additional 5 minutes. This final step allows the flavors to come together beautifully.
- Once done, remove the bay leaf from the stew and discard it.
- To serve, ladle the flavorful stew into 4 large soup bowls.
- Serve immediately, accompanied by a side of coleslaw lightly tossed with nonfat dressing.
Recipe Notes:
- Variations: Feel free to customize this stew with your favorite vegetables. You can add bell peppers, zucchini, or even some spicy jalapeños for an extra kick.
- Garnish: For a finishing touch, sprinkle some freshly chopped parsley or a squeeze of lemon juice over each serving.
- Storage: This stew stores well in the refrigerator for up to 3 days. Simply reheat on the stovetop or in the microwave before serving.
- Serving Suggestions: Enjoy this hearty stew on its own, or pair it with a crusty slice of whole-grain bread for a satisfying meal.
This Low-Fat 30-Minute Vegetable Stew is a true winner when you’re craving something wholesome, flavorful, and comforting. Perfect for busy weeknights or lazy weekends, it’s a versatile dish that will surely become a favorite in your recipe rotation. So gather your ingredients, simmer up a pot of goodness, and savor every spoonful of this delightful vegetable stew! 🥣✨
