Garden Vegetable Stew

Gluten Free
Dairy Free
Health score
31%
Garden Vegetable Stew
45 min.
12
196kcal

Suggestions


Welcome to a delightful culinary experience with our Garden Vegetable Stew! This hearty and wholesome dish is perfect for anyone looking to enjoy a nutritious meal that is both gluten-free and dairy-free. Packed with vibrant vegetables and aromatic herbs, this stew is not only a feast for the eyes but also a comforting treat for the palate.

Imagine a warm bowl of this colorful stew, brimming with tender carrots, fresh zucchini, and hearty potatoes, all simmered to perfection in a rich vegetable broth. The addition of fragrant basil and thyme elevates the flavors, making each spoonful a delightful journey through a garden of tastes. Whether you're serving it as a starter, a light snack, or a satisfying main course, this stew is sure to please a crowd, with enough servings to feed up to 12 people!

In just 45 minutes, you can whip up this nourishing dish that boasts only 196 calories per serving, making it a guilt-free option for any meal. Perfect for family gatherings or cozy nights in, our Garden Vegetable Stew is a versatile recipe that can be enjoyed any time of the year. So grab your Dutch oven and let’s get cooking—your taste buds will thank you!

Ingredients

  • 0.3 cup butter 
  • 1.5 cups onion chopped
  • cups carrots thinly sliced
  • 56 ounces vegetable stock canned
  • 1.3 cups rice long-grain uncooked
  • cups corn whole frozen
  • tablespoons basil dried fresh chopped
  • teaspoons thyme sprigs dried fresh chopped
  • 0.5 teaspoon pepper 
  •  baby potatoes cut into fourths
  • large bell pepper cut into 2x1/2-inch strips
  • cups zucchini thinly sliced

Equipment

  • dutch oven

Directions

  1. Melt butter in 6-quart Dutch oven over medium heat. Cook onions and carrots in butter, stirring occasionally, until onions are tender.
  2. Stir in broth and rice.
  3. Heat to boiling; reduce heat. Cover and simmer 20 minutes.
  4. Stir in remaining ingredients. Cover and simmer 10 to 15 minutes or until vegetables are tender.

Nutrition Facts

Calories196kcal
Protein8.37%
Fat20.99%
Carbs70.64%

Properties

Glycemic Index
32.31
Glycemic Load
17.02
Inflammation Score
-10
Nutrition Score
15.197391160804%

Flavonoids

Apigenin
0.01mg
Luteolin
0.34mg
Isorhamnetin
1mg
Kaempferol
0.49mg
Myricetin
0.01mg
Quercetin
4.7mg

Nutrients percent of daily need

Calories:195.87kcal
9.79%
Fat:4.65g
7.16%
Saturated Fat:0.97g
6.09%
Carbohydrates:35.25g
11.75%
Net Carbohydrates:31.91g
11.6%
Sugar:5.49g
6.1%
Cholesterol:0mg
0%
Sodium:638.28mg
27.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.18g
8.35%
Vitamin A:4975.77IU
99.52%
Vitamin C:53.45mg
64.79%
Manganese:0.54mg
26.83%
Vitamin B6:0.35mg
17.75%
Vitamin K:18.31µg
17.44%
Potassium:495.49mg
14.16%
Fiber:3.33g
13.33%
Folate:47.49µg
11.87%
Phosphorus:94.65mg
9.46%
Magnesium:37.31mg
9.33%
Iron:1.55mg
8.62%
Vitamin B3:1.65mg
8.23%
Copper:0.15mg
7.71%
Vitamin B1:0.11mg
7.06%
Vitamin B2:0.12mg
6.89%
Vitamin B5:0.58mg
5.85%
Vitamin E:0.87mg
5.81%
Selenium:3.47µg
4.96%
Zinc:0.74mg
4.95%
Calcium:48.97mg
4.9%