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Chunky Stewed Vegetables with Tomatoes Recipe

This vegetable-heavy stew is the perfect hearty meal to warm you up on a cold winter’s night. The veggies included in this recipe aren’t hard to find during the frostier seasons of the year, but still pack a healthy punch of nutritious vitamins.

 

Vitamin A is abundant in red peppers, which make a tasty addition to this recipe. Some evidence shows that Vitamin A and other essential nutrients found in vegetables may help prevent the progression of macular degeneration. The retina, especially the macula, is thought to be an environment of high oxidative stress, meaning that there is an abundance of free radicals—molecules that damage proteins and DNA within cells. Antioxidants fight free radicals and are thought to help protect the retina from this damage.

 

If you choose to serve this dish with eggs. Egg yolks are a rich source of lutein and zeaxanthin, which have antioxidant properties that improve pigment density in the macula. This pigment protects the cells in the macular area by absorbing excess blue and ultraviolet light and neutralizing free radicals.

 

Sandra Webster shares her favourite eye-healthy recipe:

 

Ingredients:

1 large can of diced Roma tomatoes

2 small zucchinis, cut in small chunks

2 to 3 stalks celery cut in small chunks

1 large white or yellow onion, diced

1 each small red and green bell pepper, diced

1 to 2 cloves garlic, diced

½ tsp each oregano, thyme, other savoury herb of your choice

salt and pepper to taste

 

Directions:

  1. Put all ingredients in a pot large enough to hold everything comfortably. Fill with water and bring to the point of boiling.
  2. Turn down heat and adjust to simmering. Simmer until vegetables are tender.
  3. Serve over or alongside stewed fish (cod, halibut, or haddock) or poach eggs in the stewed vegetables.

 

Check out more delicious and good for your eyes recipes on our blog.