Month: August 2026

Makes about 6 servings

Ingredients

* 1 tablespoon water or low-sodium vegetable broth, for sautéing
* 1 sweet onion, sliced
* 2 bell peppers, seeded and sliced
* 1 zucchini, sliced
* 2 cups sweet corn (fresh or no-salt-added frozen)
* 1 large dried chili, or 2 fresh jalapeños, sliced
* 1 (28-ounce) can no-salt-added diced tomatoes, with juice
* 1 tablespoon chili powder
* 1 teaspoon **garlic powder**
* 1 teaspoon salt-free adobo seasoning
* 1–2 cups cooked chickpeas, preferably no-salt-added, for protein
* Freshly ground black pepper, to taste
* Fresh cilantro, chopped, for topping
* Green onions, sliced, for topping
* Fresh jalapeño, sliced, optional
* Avocado, sliced, optional
* Cooked brown or white rice, optional, for serving

#### Instructions

1. In a large pot or Dutch oven, sauté the **onion and bell peppers** in 1 tablespoon water or broth over medium heat for 5–6 minutes, adding another splash of water if they begin to stick.
2. Add the **zucchini, corn, chili or jalapeños, diced tomatoes, chili powder, garlic powder, salt-free adobo, and black pepper**.
3. Bring to a boil, then reduce heat and simmer for about **10 minutes**.
4. Add the **chickpeas** and simmer another **10–15 minutes**, until the zucchini and peppers are tender and the flavors have blended.
5. Taste and adjust with additional **chili powder, garlic powder, black pepper, or fresh jalapeño** rather than salt.
6. Serve as is or **over rice**. Top with fresh **cilantro, green onions, jalapeño, and/or avocado**.

**Low-SOS tip:** The biggest sodium sources in the original recipe are the rotisserie chicken, regular canned tomatoes, adobo seasoning, and added salt. Using **chickpeas + no-salt-added tomatoes + salt-free seasonings** eliminates most of that sodium while keeping the stew flavorful.

Check out these great natural veggie burgers (frozen).

https://actualveggies.com/

Found these at Sprouts market. They have a wide variety & some have only 1.5 -3.5 grams of fat. Some have dairy, but ingredients are clearly posted on packages. At their website they also have a store finder. But honestly, if you read their REAL FOOD INGREDIENTS you can easily make these from scratch at home!