Summer Stew
By Mary McDougall
Serves: 6-8
Prep Time: 30 min
Cook Time: 30 min
Ingredients
1 1/4 Cup
Water
2
Onions, sliced
2 Cloves
Garlic, crushed
6
Small zucchini, sliced 1/2 inch thick
4
Small yellow crookneck squash, sliced 1/2 inch thick
1
Green or red pepper, coarsely chopped
2 Cups
Snow peas, trimmed and left whole
3 Cups
Tomato chunks
2 Cups
Corn kernels
1 Tbsp
Soy sauce (optional)
Seasonings (see hints)
1 Tbsp
Cornstarch
Directions
1
Saute onions and garlic in 1/2 cup water in a large saucepan. Cook until soft, about 5 minutes. Add both kinds of summer squash, green or red pepper, snow peas, and tomatoes, plus another 1/2 cup water. Cover and simmer over medium heat for 15-20 minutes. Stir occasionally. Add corn and chosen seasonings. Simmer an additional 10 minutes. Mix cornstarch in 1/4 cup cold water. Gradually add to stew while stirring. Cook and stir until thickened. Serve hot over whole grains.
HINTS: This is a very low calorie stew. It is delicious with many different seasonings. Choose one of the four seasoning mixtures here, or use your own favorites.
2
1. 1 teaspoon turmeric, 1 1/2 teaspoons ground cumin, 1 teaspoon curry powder, 1 tablespoon chopped fresh cilantro.
3
2. 1 teaspoon dried basil or 1 tablespoon fresh basil, chopped, 1 teaspoon dried oregano or 1 tablespoon fresh oregano, chopped, 1 tablespoon parsley, chopped, dash lemon juice.
4
3. 1/2 teaspoon basil, 1 teaspoon dill weed, 1 teaspoon paprika 4. 1/2 teaspoon thyme, 1/2 teaspoon rosemary, 1/2 teaspoon marjoram, 1/2 tablespoon Dijon mustard.
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