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 four chunks
2 ears fresh corn (1 1/2 cups)
1 teaspoon thyme, ground
2 cloves garlic, minced
1 stalk scallion, chopped
1/2 small hot red pepper, chopped
1 cup onion, coarsely chopped
1 cup tomatoes, diced
Cooking Instructions
You can add your other favorite vegetables such as broccoli, cauliflower, or string beans.
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. Cut the corn off the cob.
4. Add the remaining ingredients, except for the tomatoes, and continue cooking for 15 minutes over medium heat.
5. Remove the four chunks of squash, and puree in a blender.
6. Return pureed mixture to pot, and let cook for 10 minutes more.
7. Add tomatoes, and cook for another 5 minutes.
8. Remove from heat, and let sit for 10 minutes to allow stew to thicken. This recipe is from NHLBI's "Heart Healthy Home Cooking: African American Style." For more recipes to prepare other African American dishes in ways that protect you and your family from heart disease and stroke visit www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.htm
8 Servings
Each serving provides:
Calories: 100
Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 37 mg
Total Fiber: 5 g
Protein: 3 g
Carbohydrates: 23 g
Potassium: 607 mg
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