Hearty Vegetable Stew

A surefire way to thaw that winter chill, this vegetarian stew is beautiful, healthy and delicious. Think of the recipe as a jumping off point. Feel free to add other veggies to the pot too — this is a terrific way to use up whatever you have on hand. From Better Homes and Gardens Low-Salt Cooking.

Serves 10.

SODIUM CONTENT: 52.2 mg per serving


2 15-oz. cans no-salt-added whole tomatoes, chopped, WITH LIQUID
1 15-oz. can no-salt-added red kidney beans, UNDRAINED
1 15-oz. can no-salt-added great northern beans, UNDRAINED
1 15-oz. can no-salt-added garbanzo beans, UNDRAINED
1 large onion, chopped (about 1 1/2 c.)
2 medium green bell peppers, cored, seeded and chopped (about 1 1/2 c.)
2 stalks celery, sliced (about 1 c.)
1 medium zucchini, halved lengthwise and sliced (about 1 c.)
2 cloves garlic, minced
1/2 c. water
1 bay leaf
2 t. no-salt-added chili powder
1 1/2 t. dried basil
1/4 t. freshly ground black pepper
1 c. unsalted peanuts or unsalted cashews


In a Dutch oven or stockpot combine UNDRAINED tomatoes, UNDRAINED beans, onion, green pepper, celery, zucchini, garlic, water and seasonings. Stir to combine. Bring to a boil over high heat. Once boiling, reduce heat to low, cover and simmer 1 hour. Add peanuts or cashews and heat through. Remove from heat. Remove bay leaf and serve immediately.

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