Dive into the vibrant world of flavors with this hearty and satisfying Vegan Vegetable Stew! Packed with a medley of garden-fresh vegetables, this recipe offers a comforting and nutritious meal perfect for chilly evenings or a light yet fulfilling lunch. Imagine tender carrots, earthy potatoes, and sweet peppers simmering in a rich, savory broth, all seasoned to perfection with aromatic herbs and spices. This isn't your average vegetable stew; it's a culinary adventure bursting with texture and taste, showcasing the best of seasonal produce.
This deeply flavorful vegan stew is surprisingly simple to create, even for novice cooks. We’ve carefully crafted this recipe to be both accessible and delicious, utilizing readily available ingredients and straightforward techniques. Ready to transform simple vegetables into a culinary masterpiece? Let’s embark on this delicious journey together, with our step-by-step guide to this unforgettable Vegan Vegetable Stew.
Tools Needed
- Pot
- Pan
Ingredients
- Plumb tinned tomatoes (canned tomatoes): 2 cans
- Zucchini
- Potato
- Carrots
- Green beans
- Green olives
- Black olives
- Garlic: quite a lot
- Bell peppers: 1 can/tin
- Chickpeas: 1 can
- Water
- Fresh tomatoes
- Fresh parsley
- Sliced onions
- Smoked paprika: 1-2 tsp
- Oregano: 2 heaped tsp
- Dried thyme: 2 heaped tsp
- Olive oil
Step-by-Step Instructions
Step 1. Sauté Aromatics and Spices
- Heat olive oil in a pot or pan. Add sliced onions and chopped garlic. Cook for a few minutes.
- Add olives, smoked paprika, oregano, and thyme. Cook for about 3 minutes.
Step 2. Add Root Vegetables and Legumes
- Add potatoes, carrots, and green beans. Cook for about 4 minutes.
- Add chickpeas. Cook for another 4 minutes.
- Season with black pepper. Add fresh tomatoes.
Step 3. Simmer with Tomatoes and Herbs
- Cook for 4-5 minutes. Add the chopped canned tomatoes.
- Cook for another 8-9 minutes, stirring occasionally.
Step 4. Incorporate Summer Vegetables and Finish
- Add zucchini and bell peppers. Cook for 4-5 minutes until slightly tender but still crunchy.
- Remove from heat. Stir in fresh parsley.
Read more: Delicious Chicken Maqluba Rice Recipe (Sinhala)
Tips
- Feel free to experiment with other vegetables, herbs, or spices. Mushrooms, celery, eggplant, basil, or rosemary would all be delicious additions.
- If you like a spicier stew, add a pinch of chili flakes.
- A splash of white or red wine can add extra depth of flavor.
- Adjust seasoning (salt and pepper) to taste after cooking.
- Other fresh herbs such as basil, dill, mint or coriander can be used instead of, or in addition to parsley.
Nutrition
- Calories: approximately 600-800
- Fat: 20-30g
- Carbs: 100-130g
- Protein: 20-25g
FAQs
1. Can I use canned tomatoes instead of fresh?
Absolutely! Use 28 ounces of canned crushed tomatoes for a similar result. Just be sure to drain off any excess liquid before adding them to the pot.
2. What kind of vegetables can I substitute?
Feel free to swap in your favorite vegetables! Zucchini, eggplant, spinach, or green beans would all be delicious additions.
3. How can I make this stew spicier?
Add a pinch of red pepper flakes or a diced fresh chili pepper to adjust the heat to your liking. A dash of smoked paprika adds a smoky heat as well.
This Deep Tomato Garlic Vegetable Stew offers a vibrant and flavorful journey through the heart of Greek Mediterranean cuisine, all while remaining completely vegan. Enjoy the rich, satisfying taste of this hearty stew, perfect for sharing with friends and family. Savor every spoonful of this delicious and healthy meal, and don't hesitate to experiment with your favorite vegetables for a personalized touch!