Heart-Healthy Mixed Vegetable Stew

Nourish your body and your taste buds with this comforting Heart-Healthy Mixed Vegetable Stew! Packed with nutrient-rich ingredients like kale, zucchini, and vibrant bell peppers, this low-sodium recipe is an ideal choice for a wholesome dinner that supports cardiovascular health. Sautéed in heart-friendly olive oil and infused with the aromatic blend of fresh thyme, dried basil, and a hint of optional red pepper flakes, this stew delivers rich layers of flavor without sacrificing wellness. Perfectly simmered in a savory vegetable broth, it’s a warming, one-pot meal that’s ready in under an hour and makes for a satisfying dish the whole family can enjoy. Garnished with fresh parsley, this colorful, veggie-loaded stew is as visually appealing as it is delicious—ideal for weeknights or as part of your meal prep routine.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, chopped
• 3 cloves Garlic, minced
• 2 medium Carrot, sliced
• 2 medium Celery stalks, chopped
• 1 medium Red bell pepper, chopped
• 1 medium Zucchini, sliced
• 2 medium Tomatoes, diced
• 4 cups Low-sodium vegetable broth
• 2 cups Kale, chopped
• 1 teaspoon Fresh thyme
• 1 teaspoon Dried basil
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Red pepper flakes (optional)
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and garlic to the pot and sauté for about 5 minutes until the onion becomes translucent.

Step 3

Stir in the carrots, celery, and red bell pepper, and cook for another 5 minutes, stirring occasionally.

Step 4

Add the sliced zucchini and diced tomatoes to the pot and cook for an additional 3 minutes.

Step 5

Pour in the low-sodium vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover, and let it simmer for 20 minutes.

Step 7

Add the chopped kale, fresh thyme, dried basil, black pepper, and red pepper flakes (if using) to the pot.

Step 8

Simmer for an additional 10 minutes until the vegetables are tender and the flavors are well combined.

Step 9

Taste and adjust seasoning if necessary, keeping in mind the heart-healthy intention of the recipe.

Step 10

Serve hot, garnished with chopped fresh parsley for an added touch of freshness.

Nutrition Facts

Serving size	(2045.4g)

Amount per serving	% Daily Value*
Calories	632.8

Total Fat 31.7g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 809.9mg	0%
Total Carbohydrate 78.0g	0%
Dietary Fiber 17.9g	0%
Total Sugars 32.6g
Protein 17.0g	0%

Vitamin D 0IU	0%
Calcium 497.3mg	0%
Iron 7.1mg	0%
Potassium 3834.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.9%

Protein: 10.2%

Carbs: 46.9%