SafePlates

Ingredients

• 2 medium carrots, peeled and diced (1 cup / 130g)
• 1 medium zucchini, peeled and diced (1 cup / 130g)
• 1 small potato, peeled and diced (3/4 cup / 100g)
• 1/2 cup (75g) green beans, chopped
• 1/2 cup (60g) peeled pumpkin or butternut squash, diced
• 4 cups (950ml) water or low-sodium vegetable broth
• 1 tablespoon (15ml) olive oil
• 1 tablespoon (4g) fresh parsley, finely chopped
• A pinch of salt (optional, or to taste)
• 1/2 teaspoon (1g) dried dill (optional)

Instructions

1. Wash, peel, and dice all vegetables into small, even pieces for gentle digestion.
2. In a medium pot, heat the olive oil over low heat. Add the carrots and potatoes, and sauté gently for 2-3 minutes, stirring often.
3. Add the zucchini, green beans, and pumpkin (or butternut squash). Stir to combine.
4. Pour in the water or low-sodium vegetable broth. Bring to a gentle simmer over medium heat.
5. Reduce the heat to low, cover, and cook for 20-25 minutes, or until all vegetables are very soft and easy to mash with a fork.
6. Add salt and dried dill if using. Stir in the fresh parsley.
7. Remove from heat. For an even gentler texture, mash the stew lightly with a fork or potato masher, or blend briefly with an immersion blender.
8. Let cool slightly before serving. Serve warm.

Tip

This stew is gentle on the stomach and can be enjoyed as a light meal. For extra fiber, add a spoonful of cooked oatmeal or rice before serving.