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Hearty Vegan Stew

Cozy Up with Hearty Vegan Stew for Ultimate Comfort Food

Experience the warmth of Hearty Vegan Stew, a delicious plant-based meal filled with robust flavors and nutritious ingredients.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Use avocado oil for higher heat tolerance.
  • 1 large Onion Enhances sweetness as it cooks.
  • 3 cloves Garlic Minced; fresh garlic recommended.
For the Vegetables
  • 2 Carrots Diced; can substitute with parsnips.
  • 1 Celery Diced; leeks can be used for a milder flavor.
  • 1 Russet Potato Cubed; sweet potato can be used.
  • 1 Sweet Potato Cubed; butternut squash is a suitable alternative.
  • 1 Zucchini Diced; summer squash can be used instead.
  • 1 cup Green Beans Trimmed and cut.
  • 1 can Diced Tomatoes Base for moisture and acidity.
For Protein & Broth
  • 1 can Chickpeas Drained and rinsed.
  • 4 cups Vegetable Broth Ensure gluten-free if needed.
For Seasoning
  • 2 teaspoons Dried Thyme Oregano can be substituted.
  • 1 teaspoon Smoked Paprika Regular paprika can be used but lacks smokiness.
  • 1 Bay Leaf Remove before serving.
  • Salt and Pepper Adjust to taste; use sea salt for a healthier option.
For Nutritional Boost
  • 2 cups Kale or Spinach Chopped; Swiss chard can be used.
  • 1 tablespoon Lemon Juice Can use lime juice as a substitute.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat until shimmering, about 2 minutes.
  2. Add one large diced onion and cook for about 5 minutes until translucent. Stir in 3 minced garlic cloves and cook for another minute.
  3. Toss in 2 diced carrots and 1 stalk of diced celery. Cook for 3-4 minutes until softened.
  4. Stir in cubed russet potato, sweet potato, zucchini, and 1 cup of trimmed green beans. Cook for about 5 minutes.
  5. Pour in 4 cups of vegetable broth, add 1 can of diced tomatoes, 2 teaspoons of dried thyme, 1 teaspoon of smoked paprika, and season with salt and pepper. Toss in 1 bay leaf.
  6. Bring the stew to a gentle boil, reduce heat to low, and let it simmer for 25-30 minutes until potatoes are tender.
  7. Stir in 2 cups of chopped kale or spinach, cooking for an additional 5 minutes until the greens wilt.
  8. Squeeze in 1 tablespoon of lemon juice and adjust seasoning if desired.
  9. Ladle the stew into bowls and serve, possibly with crusty bread.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 50gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 5000IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

For enhanced flavors, allow the stew to sit overnight in the fridge. For a creamier texture, mash some potatoes or chickpeas. Fresh greens should be added when reheating for freezing.

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