Low Sodium Savory Vegetable Filling

Elevate your culinary creations with this Low Sodium Savory Vegetable Filling—a nutrient-packed, flavor-forward mixture perfect for those seeking a healthy, low-sodium alternative. This versatile recipe combines a vibrant medley of garden-fresh ingredients, including sautéed onions, garlic, red bell pepper, zucchini, mushrooms, and baby spinach, all seasoned with aromatic herbs like thyme and oregano for a burst of natural flavor. A splash of lemon juice and a sprinkle of fresh parsley add a zesty, refreshing finish. Ready in just 35 minutes, this easy-to-make filling is ideal for stuffing peppers, folding into wraps, layering in casseroles, or even topping baked potatoes. Enjoy delicious, wholesome cooking without the extra salt!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 large garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 8 ounces mushrooms, finely chopped
• 4 cups baby spinach
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 1 tablespoon lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the diced onion and sauté for about 3 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the diced red bell pepper and zucchini to the skillet, and cook for 5 minutes until the vegetables start to soften.

Step 5

Add the mushrooms and continue to cook for another 4 minutes, allowing them to release their moisture and reduce in size.

Step 6

Stir in the baby spinach, letting it wilt for about 2 minutes.

Step 7

Sprinkle the dried thyme, dried oregano, and ground black pepper over the vegetable mixture, stirring to combine well.

Step 8

Remove the skillet from heat and stir in the lemon juice and fresh parsley.

Step 9

Taste the filling and adjust seasoning if necessary, keeping in mind the low sodium requirement.

Step 10

Use this savory filling in your favorite recipes or store it in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(932.3g)

Amount per serving	% Daily Value*
Calories	515.5

Total Fat 30.6g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 164.5mg	0%
Total Carbohydrate 50.9g	0%
Dietary Fiber 15.5g	0%
Total Sugars 20.9g
Protein 18.4g	0%

Vitamin D 15.9IU	0%
Calcium 385.1mg	0%
Iron 11.4mg	0%
Potassium 2367.1mg	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: 49.8%

Protein: 13.3%

Carbs: 36.8%