Name: Low Sodium Vegetable Stew
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4 servings
Ingredients: 2 tbsp Extra virgin olive oil; 1 large Yellow onion, diced; 2 medium Carrots, sliced into rounds; 2 stalks Celery stalks, sliced; 8 oz Cremini mushrooms, sliced; 4 cloves Garlic, minced; 2 medium Yukon Gold potatoes, cubed; 2 tbsp No-salt-added tomato paste; 4 cups Low-sodium vegetable broth; 1 tsp Dried thyme; 0.5 tsp Dried rosemary; 0.5 tsp Smoked paprika; 1 cup Frozen sweet peas; 1 tbsp Fresh lemon juice; 0.25 cup Fresh parsley, chopped; 0.5 tsp Freshly cracked black pepper

"This vibrant vegetable stew is a masterclass in building depth without the salt shaker, relying on umami-rich mushrooms and aromatic herbs. It's a comforting, nutrient-dense bowl that proves low-sodium cooking can be incredibly satisfying and filling."

Ingredients

Qty	Item
2 tbsp 30 ml	Extra virgin olive oil
1 large 150 g	Yellow onion, diced
2 medium 120 g	Carrots, sliced into rounds
2 stalks 80 g	Celery stalks, sliced
8 oz 225 g	Cremini mushrooms, sliced
4 cloves 12 g	Garlic, minced
2 medium 340 g	Yukon Gold potatoes, cubed
2 tbsp 32 g	No-salt-added tomato paste
4 cups 960 ml	Low-sodium vegetable broth
1 tsp 1 g	Dried thyme
0.5 tsp 0.5 g	Dried rosemary
0.5 tsp 1 g	Smoked paprika
1 cup 150 g	Frozen sweet peas
1 tbsp 15 ml	Fresh lemon juice
0.25 cup 15 g	Fresh parsley, chopped
0.5 tsp 1 g	Freshly cracked black pepper

How to Make Low Sodium Vegetable Stew

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery, and sauté for 6-8 minutes until the onion is translucent.

Increase the heat slightly and add the sliced mushrooms. Cook for another 5 minutes until the mushrooms have released their moisture and started to brown.

Stir in the garlic, tomato paste, dried thyme, dried rosemary, and smoked paprika. Cook for 2 minutes, stirring constantly, to caramelize the tomato paste and toast the spices.

Add the cubed potatoes and pour in the low-sodium vegetable broth. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the potatoes are tender.

Stir in the frozen peas and simmer for an additional 3-5 minutes.

Remove from heat. Stir in the fresh lemon juice and chopped parsley. Season generously with black pepper. Let the stew sit for 5 minutes before serving to allow flavors to meld.

·
Adding a splash of acid like lemon juice or balsamic vinegar at the end brightens the flavors and mimics the 'pop' that salt usually provides.
·
For a thicker stew, mash a few of the cooked potato chunks directly into the broth with the back of a spoon.
·
Mushrooms are key for 'umami'—the savory Fifth Taste. Sautéing them until they are well-browned maximizes the flavor depth without needing extra sodium.
·
Use homemade vegetable scrap broth if possible to have total control over the sodium content.

Frequently Asked Questions

How can I add more protein to this stew?

Add a can of no-salt-added chickpeas or cannellini beans during the last 10 minutes of simmering.

Can I make this in a slow cooker?

Yes. Sauté the aromatics and mushrooms first for best flavor, then combine everything except the peas, lemon juice, and parsley in a slow cooker and cook on low for 6-7 hours.

How long does this stew last in the fridge?

It will stay fresh in an airtight container for up to 4 days. The flavors often improve the next day!

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free. Just ensure your vegetable broth is certified gluten-free.

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