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DASH-Inspired Vegetable Stew

A vegetable stew built on no-salt-added tomatoes and low-sodium broth — full of carrot, zucchini, and greens, DASH-style.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 medium carrot diced
  • 1 medium bell pepper diced
  • 1 cup chopped zucchini
  • 1 cup chopped spinach or kale
  • 1 can 400 g no-salt-added diced tomatoes
  • 2 cups low-sodium vegetable broth or water
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon dried thyme
  • Fresh parsley for garnish

Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Sauté onion and garlic until fragrant and translucent.
  3. Add carrot, bell pepper, and zucchini; cook for 5 minutes, stirring occasionally.
  4. Pour in diced tomatoes and vegetable broth. Stir in smoked paprika, black pepper, and thyme.
  5. Bring to a simmer and cook uncovered for 15–20 minutes until vegetables are tender.
  6. Stir in spinach or kale and cook for another 2–3 minutes.
  7. Garnish with fresh parsley before serving.