Creamy Zucchini Corn Stew

Level 2 Rice Diet Recipe

A creamy, comforting stew made with zucchini, sweet corn, and white beans—no added oil or salt.

⏱ Prep: 15 min
🍲 Cook: 25 min
🍽 Serves: 6

Ingredients

• 3 medium zucchini, diced
• 3 cups corn kernels (fresh, frozen, or no-salt-added canned)
• ½ cup cooked white beans
• 1 medium onion, diced
• 3 cloves garlic, minced
• 5 cups no-salt vegetable broth, plus more as needed
• 1 tablespoon apple juice
• 2 tablespoons fresh chives, chopped
• 2 tablespoons fresh parsley, chopped
• ¼ teaspoon dried thyme
• ¼ teaspoon dried dill (or 1 tablespoon fresh dill)
• ¼ teaspoon black pepper

Optional

• 1 cup cooked brown or white rice
• Lemon wedges, for serving

Directions

1. Cook the onion and garlic in the apple juice with a few tablespoons of the broth until softened.
2. Add the zucchini, corn, thyme, dill, pepper, and the remaining broth. Simmer until the zucchini is tender.
3. Blend about half of the vegetables and broth with the white beans until smooth.
4. Return the blended mixture to the pot and stir well.
5. Stir in the chives and parsley.
6. Add cooked rice, if desired, and heat through.
7. If the stew is thicker than you'd like, stir in additional broth until it reaches your preferred consistency.
8. Serve with lemon wedges.

Tip: The amount of broth needed can vary depending on the zucchini and corn used. Start with 5 cups and add more broth as needed for your desired consistency.

Check out our recipe vlog:

The Zesty Spoon - YouTube