Hearty Vegetable Stew: A Comforting and Nutritious Delight

Are you looking for a warm, comforting dish that’s packed with nutrients and bursting with flavor? Look no further than this vegetable stew! This hearty recipe is perfect for chilly evenings, providing a satisfying meal that’s both healthy and delicious. Whether you’re a seasoned cook or a beginner in the kitchen, this vegetable stew is easy to prepare and can be customized to suit your taste preferences. Let’s dive into the details of this delightful dish!

Ingredients

To make a delicious vegetable stew, you will need the following ingredients:

Fresh Ingredients

• 2 tablespoons olive oil (30 ml)
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 bell pepper, diced (any color)
• 2 medium potatoes, cubed
• 1 zucchini, sliced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 can (14 oz) diced tomatoes (400 g), with juice
• 4 cups vegetable broth (960 ml)
• 1 teaspoon dried thyme (5 g)
• 1 teaspoon dried oregano (5 g)
• Salt and pepper to taste
• 1 cup fresh spinach (optional)

Optional Ingredients

• 1 cup corn kernels (fresh or frozen)
• 1 cup peas (fresh or frozen)
• 1 tablespoon soy sauce (15 ml) for added umami flavor
• Fresh herbs (like parsley or basil) for garnish

Step-by-Step Instructions

• Preparation Time: 15 minutes
• Cooking Time: 45 minutes
• Total Time: 1 hour

1. Heat the Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Sauté the Aromatics: Add the diced onion and minced garlic to the pot. Sauté for about 3-4 minutes until the onion becomes translucent.
3. Add the Vegetables: Stir in the carrots, celery, and bell pepper. Cook for another 5 minutes, stirring occasionally.
4. Incorporate the Potatoes: Add the cubed potatoes and zucchini to the pot. Mix well to combine all the vegetables.
5. Pour in the Broth: Add the diced tomatoes (with their juice) and vegetable broth. Stir in the thyme, oregano, salt, and pepper.
6. Simmer the Stew: Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 30 minutes, or until the vegetables are tender.
7. Add the Green Beans and Spinach: In the last 5 minutes of cooking, add the green beans and spinach (if using). Stir well and adjust seasoning if necessary.
8. Serve: Ladle the vegetable stew into bowls and garnish with fresh herbs if desired.

Cooking Tips

• Customize Your Vegetables: Feel free to swap out any vegetables based on what you have on hand or your personal preferences. Root vegetables like parsnips or turnips work well too.
• Make It Spicy: If you enjoy a bit of heat, add a pinch of red pepper flakes or a diced jalapeño when sautéing the onions.
• Thicken the Stew: For a thicker stew, you can mash some of the potatoes against the side of the pot or add a tablespoon of cornstarch mixed with water.

Nutritional Information

This vegetable stew is not only delicious but also packed with nutrients. Here’s a rough estimate of the nutritional information per serving (based on 6 servings):

• Calories: 180
• Protein: 4g
• Carbohydrates: 30g
• Fat: 6g
• Fiber: 7g
• Sugar: 4g

Note: Nutritional values may vary based on specific ingredients used.

Storage Advice

• Refrigeration: Store leftover vegetable stew in an airtight container in the refrigerator for up to 4 days.
• Freezing: This stew freezes well! Allow it to cool completely, then transfer to freezer-safe containers. It can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.

Variations

• Add Protein: For a heartier meal, consider adding cooked lentils, chickpeas, or beans to the stew.
• Creamy Version: Stir in a splash of coconut milk or heavy cream at the end of cooking for a creamy texture.
• Herb Variations: Experiment with different herbs like rosemary, basil, or dill to change the flavor profile.

Frequently Asked Questions

Can I make this vegetable stew in a slow cooker?

Absolutely! Simply sauté the onions and garlic in a pan, then transfer all ingredients to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.

Is this vegetable stew vegan?

Yes, this recipe is completely vegan and can be enjoyed by anyone following a plant-based diet.

What can I serve with vegetable stew?

This stew pairs wonderfully with crusty bread, rice, or a fresh salad. A glass of red wine can also complement the flavors beautifully.

Conclusion

This vegetable stew is a fantastic way to enjoy a variety of vegetables in one hearty dish. It’s not only easy to make but also versatile, allowing you to customize it to your liking. Whether you’re looking for a comforting meal on a cold day or a nutritious option for your family, this stew is sure to please. Give it a try, and don’t forget to share your results!