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Fresh Vegetable Stew

Fresh Vegetable Stew recipe image
This light and refreshing Fresh Vegetable Stew is the perfect way to showcase seasonal produce. By saut&# 195;©ing aromatic onions and garlic in olive oil, you build a flavorful base for a medley of fresh vegetables including pattypan squash, yellow squash, green beans, and juicy tomatoes. The addition of sweet corn adds a pleasant pop of sweetness and texture, balancing the earthy tones of the beans and squash. This dish is incredibly quick to prepare, making it an ideal weeknight dinner or a healthy side dish for barbecue gatherings. It is naturally vegan, diabetic-friendly, and packed with fiber and vitamins. The simple simmering method ensures the vegetables remain tender-crisp, preserving their natural colors and nutrients. Serve it warm as a light meal or chilled as a refreshing salad for summer potlucks.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 64.5
Dietary: Diabetic, Gluten-free, Vegan, Vegetarian
Description
This light and refreshing Fresh Vegetable Stew is the perfect way to showcase seasonal produce. By saut&# 195;©ing aromatic onions and garlic in olive oil, you build a flavorful base for a medley of fresh vegetables including pattypan squash, yellow squash, green beans, and juicy tomatoes. The addition of sweet corn adds a pleasant pop of sweetness and texture, balancing the earthy tones of the beans and squash. This dish is incredibly quick to prepare, making it an ideal weeknight dinner or a healthy side dish for barbecue gatherings. It is naturally vegan, diabetic-friendly, and packed with fiber and vitamins. The simple simmering method ensures the vegetables remain tender-crisp, preserving their natural colors and nutrients. Serve it warm as a light meal or chilled as a refreshing salad for summer potlucks.
Ingredients
  • 1 large Onion, cut into 1/2 inch cubes
  • 3 cloves Garlic, minced
  • 1 tablespoons Olive oil
  • 1 lbs Yellow squash, cut into 1/2 inch cubes
  • 3/4 lbs Fresh green beans, cut into 1 inch pieces
  • 2 medium Tomatoes, peeled and chopped
  • 1 1/4 cups Fresh sweet corn
  • 1 teaspoons Salt
  • 1/4 teaspoons Black pepper
Directions
  1. 1
    Heat olive oil in a large skillet over medium heat.
  2. 2
    Add the diced onion and minced garlic to the skillet.
  3. 3
    Sauté the onion and garlic until tender and fragrant, about 3-5 minutes.
  4. 4
    Add the yellow squash, pattypan squash, green beans, and chopped tomatoes.
  5. 5
    Reduce heat, cover the skillet, and simmer for 15 minutes or until the squash is tender but still holds its shape.
  6. 6
    Stir in the sweet corn, salt, and pepper.
  7. 7
    Cook uncovered for an additional 3 minutes until the corn is tender and heated through.
  8. 8
    Remove from heat and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 64.5kcal
% Daily Value *
Total Fat 1.5g3%
Saturated Fat 0.2g1%
Cholesterol 0.0mg0%
Sodium 6.6mg1%
Total Carbohydrate 12.0g4%
Dietary Fiber 1.3g6%
Sugars 2.1g
Protein 2.2g5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For best results, use fresh corn cut directly from the cob. If using frozen corn, thaw it first and add it during the last 3 minutes of cooking.

You can substitute zucchini for the yellow or pattypan squash if preferred.

This dish is best served fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

Adjust the salt to taste, keeping in mind that canned tomatoes (if used instead of fresh) may contain added sodium.

Keywords: vegetable, stew, squash, green beans, corn, vegan, healthy, low calorie, mediterranean, summer, side dish, quick dinner, diabetic friendly, plant based, fresh produce, simmered, light meal, vegetarian, gluten free
Read it online: https://www.chefs-mate.com/recipe/fresh-vegetable-stew/