Low Sodium Hearty Vegetable Stew

Warm, comforting, and full of wholesome ingredients, this Low Sodium Hearty Vegetable Stew is the perfect meal for chilly evenings or when you’re craving something nourishing yet light. Packed with garden-fresh vegetables like zucchini, carrots, green beans, and potatoes, this recipe delivers vibrant flavor without relying on added salt, making it an excellent option for those seeking heart-healthy meal ideas. The aromatic combination of garlic, thyme, and oregano infuses every spoonful with herbaceous depth, while low sodium vegetable broth and no-salt-added diced tomatoes provide a rich, flavorful base. Ready in under an hour, this one-pot stew is easy to prepare and perfect for meal prepping, yielding six generous servings. Top with a sprinkle of fresh parsley for a bright finish, and serve with crusty bread for a hearty, low-sodium dinner the whole family will love.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 3 medium potatoes, diced
• 1 medium zucchini, diced
• 1 cup green beans, cut into 1-inch pieces
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups low sodium vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 1 cup frozen peas
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add chopped onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in minced garlic, cooking for an additional minute until fragrant.

Step 4

Add sliced carrots and celery to the pot, cooking for 5 minutes until they begin to soften.

Step 5

Mix in the diced potatoes, zucchini, and green beans.

Step 6

Pour in the can of no-salt-added diced tomatoes and low sodium vegetable broth.

Step 7

Add bay leaf, thyme, oregano, and black pepper. Stir to combine.

Step 8

Bring the mixture to a boil, then reduce the heat to low and cover the pot.

Step 9

Simmer for 25-30 minutes until vegetables are tender.

Step 10

Stir in frozen peas and allow the stew to heat through, about 5 minutes.

Step 11

Discard the bay leaf, adjust seasoning as needed with additional black pepper.

Step 12

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(3087.4g)

Amount per serving	% Daily Value*
Calories	1261.2

Total Fat 32.1g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 953.7mg	0%
Total Carbohydrate 220.8g	0%
Dietary Fiber 41.3g	0%
Total Sugars 54.8g
Protein 36.8g	0%

Vitamin D 0IU	0%
Calcium 653.6mg	0%
Iron 18.1mg	0%
Potassium 7096.9mg	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: 21.9%

Protein: 11.2%

Carbs: 66.9%