Vegan Veggie Stew

Vegan Veggie Stew is a heart-warming dish. It is cooked out of simple vegetables and spices. This stew is nutritious, satisfying & delicious. Vegan Veggie Stew is ideal when it is cold or on weekdays. It doesn’t take much work and only needs basic components. You can combine it in a single pot. It is entirely vegetable and is rich in fiber. The delicate vegetables and rich broth make every bite a delight. It should be served with bread or rice. The recipe is suitable with families and meal prep & leftovers. It is cheap, contains not much fat & is rich in nutrients. This comfort food will be a delicious bite you will love.

STATS:

• Diet: Vegan
• Course: Main
• Cuisine: American, Mediterranean
• Time for prep: 15 minutes
• Cooking time: 40 minutes
• Working time (total): 55 minutes
• Size/serving: 1 bowl
• Total yield: 4–6 servings
• Level of difficulty: Easy
• Mode of cooking: Stovetop

EQUIPMENT:

• Large pot/Dutch oven
• Cutting board
• Knife
• Wooden spoon
• Measuring cups & spoons

INGREDIENTS:

• One tablespoon of olive oil
• An onion (chopped)
• Two garlic cloves (crushed)
• 3 carrots (sliced)
• Two celery stalks (chopped)
• 2 potatoes
• A chopped zucchini
• One bell pepper (chopped)
• Single cup green beans (chopped)
• 1 can diced tomatoes (14 oz)
• Four cups of broth made from vegetables
• The dried thyme, one teaspoon
• One teaspoon of dried basil
• A half-teaspoon of paprika salt
• To taste, add salt and black pepper.
• 1 tablespoon soy sauce/tamari
• One cup of kale/spinach (Optional)
• 1 tablespoon lemon juice (Optional)

INGREDIENT NOTES:

Olive Oil:

• Gives flavor & aids in mellowing the vegetables. It can be omitted & sautéed using water to make it oil-free.

Vegetables:

• For fresh/frozen. The base is carrots, celery, potatoes & beans. Vegetables such as squash or mushrooms may be added as well.

Diced Tomatoes:

• Bring tang & depth. Tomatoes can be used canned or fresh.

Broth:

• Take low-sodium vegetable broth to have more control. It adds a rich taste to the stew.

Herbs and spices:

• When thyme, basil & paprika are added, it makes the taste warm and earthy. Add quantities to taste.

INSTRUCTIONS:

1. Warm up the olive oil in a large pot.
2. On adding the onion, cook for four to five minutes.
3. Tip in the garlic & cook for a minute.
4. Add potatoes, celery & carrots. Mix thoroughly.
5. Cook on a stirring basis for over 5 minutes.
6. Add zucchini, green beans & bell pepper. Again, stir.
7. Include the veggie broth & diced tomatoes.
8. Salt, pepper, paprika, basil & thyme to taste.
9. Boil the pot while stirring.
10. Simmer down and cover.
11. Now need to cook it for the next half hour on low fire.
12. Add the optional spinach or kale and soy sauce and stir.
13. Keep on cooking uncovered till the greens wilt, about 5 more minutes.
14. Add one lemon’s juice, if using.
15. Adjust the level of spice by tasting it.
16. Warm up before you serve.

TIPS:

• To add a source of more protein, add cooked lentils/chickpeas.
• Partial blend the stew to have a thicker texture.
• Use chili flakes to give a spicy attack.
• Rice, bread, or quinoa are good companions.
• Wrap it, or put it over baked potatoes.

STORAGE INFORMATION:

Refrigerate:

• Allow the stew to cool fully. Keep for as long as four days in a container that is airtight. Warm up again in a microwave and a pot.

Freezer:

• Keep portions in the freezer for as much as two months. Make use of freezer-safe containers. Before serving, reheat the overnight-thawed food in the fridge.

FAQs:

Is it feasible to put this into a slow cooker?

• Yes. Put everything in the slow cooker. For optimal results, cook low and slow for 6 to 7 hours or on average for at least 4 hours.

Can I use vegetables that are canned?

• Yes. Drain and rinse out & add. Decrease the time of cooking by a couple of minutes.

What in case I do not have all the vegetables?

• Utilize what you have available. This stew can be used in many ways. Any green or root vegetables may be added.

May I put grains?

• Yes. Include cooked rice, barley/quinoa as an addition. They cause the stew to be more substantial.

Is it feasible to turn it gluten-free?

• Yes. Use gluten free soy or tamari.

NUTRITIONAL INFORMATION:

Calories: 180
Carbs: 33g
Total carbs: 33g
Fiber: 7g
Calcium: 70mg
Protein: 5g
Iron: 2mg
Vitamin A: 5200 IU
Serving size: 1 bowl
Sodium: 420mg
Serving: 4–6 bowls
Potassium: 700mg