Sardine Vegetable Stew
A hearty and nutritious sardine vegetable stew that's quick to prepare, high in protein, and low in calories, perfect for a satisfying meal.
8 min
Prep
12 min
Cook
4
Serves
350
Calories
Macros · per serving
31g protein
30g carbs
15g fat
Ingredients
For 4 servings
- 4 can canned sardines
- 2 tablespoon olive oil
- 1 onion
- 3 clove garlic
- 2 carrot
- 2 stalk celery
- 2 zucchini
- 400 gram canned diced tomatoes
- 4 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- salt — to taste
- black pepper — to taste
- 1/4 cup parsley
Instructions
- 1
Dice the onion, mince the garlic, and slice the carrots, celery, and zucchini.
- 2
In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté for 2 minutes until fragrant.
- 3
Add carrots and celery to the pot, sauté for another 3 minutes until slightly softened.
- 4
Stir in the zucchini and cook for another 2 minutes.
- 5
Add canned diced tomatoes, vegetable broth, dried oregano, and dried thyme. Season with salt and black pepper to taste.
- 6
Bring the mixture to a boil, then reduce heat and let it simmer for 5 minutes.
- 7
Add canned sardines (with their oil) to the stew, breaking them up gently with a spoon. Cook for an additional 2-3 minutes.
- 8
Taste and adjust seasoning if necessary. Remove from heat and stir in chopped parsley before serving.
Cook it this week.
NeatEat plans Sardine Vegetable Stew — and the rest of your week — around your budget, groceries included.