Vegetable Stew

Onion might seem like just another flavoring in this abundant vegetable dish, but it is actually a powerful tool to help you reach your health goals. Onion is low in potassium and very high in flavonoids—natural chemicals that support the cardiovascular system and nervous system as well as detoxify the body.

Onions are particularly high in the antioxidant flavonoid quercetin. Flavonoids are most concentrated in the outer layers of the onion, so take off just the papery layers of peel and leave as much flesh as possible.

Serving size

1 bowl

Makes

8 servings

Prep time: 15min
Cook time: 15min
Total: 30min

Ingredients

1 teaspoon olive oil

1 sweet onion, chopped

1 teaspoon garlic, minced

2 zucchini, chopped

1 red bell pepper, diced

2 carrots, chopped

2 cups low-sodium vegetable stock

2 large tomatoes, chopped

2 cups broccoli florets

1 teaspoon ground coriander

½ teaspoon ground cumin

Pinch of cayenne pepper

Black pepper, freshly grounded, to taste

2 tablespoons fresh cilantro, chopped

Nutrition Info

Makes: 8 servings  Serving size: 1 bowl

Calories

49

Fat

1 g

Saturated Fat

0 g

Trans Fat

0 g

Cholesterol

0 g

Carbohydrates

7 g

Sugar

5 g

Fiber

2 g

Protein

2 g

Sodium

103 mg

Calcium

37 mg

Phosphorus

51 mg

Potassium

299 mg

Instructions

  1. In a large saucepan over medium-high heat, heat the olive oil. Add the onion and garlic, and sauté until softened, about 3 minutes.
  2. Add the zucchini, bell pepper, and carrots, and sauté for 5 minutes.
  3. Stir in the vegetable stock, tomatoes, broccoli, coriander, cumin, and cayenne pepper. Bring to a boil, then reduce the heat to medium-low and simmer until the vegetables are tender, stirring often, about 5 minutes.
  4. Season with pepper and serve hot, topped with the cilantro.

All commercial stocks and broths have added sodium, even the ones labeled “low sodium.” Your best strategy to control this mineral is to make your own stocks.

Vegetable stock is the easiest because it’s just water and an assortment of vegetables and herbs of your choosing, simmered for about 1 hour on low. After simmering, just strain and use! Or store in the freezer in airtight containers for up to 2 months.