Vegetable Stew

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Serves8 (1 1/2 cups each)
SWAP ScoreChoose Sometimes
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients Directions Nutrition Facts

Directions

  1. Put water and bouillon in large pot and bring to a boil over high heat.
  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. Serve hot.

Recipe Tips

Use frozen mixed vegetables in place of canned.

Nutrition Facts
Vegetable Stew
Amount Per Serving (1 1/2 cups each)
Calories 142 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 174mg 7%
Potassium 766mg 22%
Total Carbohydrates 32g 11%
Dietary Fiber 6g 24%
Sugars 10g
Protein 4g 8%
Vitamin A 275%
Vitamin C 41%
Vitamin D0%
Calcium 5%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Source: What's Cooking? USDA Mixing Bowl

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