Hearty Vegetarian Stew: A Warm Comfort Food Recipe

Looking for a hearty and comforting meal that can be enjoyed by the whole family? This vegetarian stew recipe is just what you need! With its rich flavors and simple ingredients, it’s perfect for chilly evenings or when you want to treat your taste buds. This dish is ideal for those who are trying to eat more plant-based meals without sacrificing on flavor.

Preparation time: 20 minutes

Serves: 4-6 people

Ingredients

• 1 large onion, chopped
• 3 carrots, sliced thinly
• 3 cloves garlic, minced
• 1 can of diced tomatoes (15 oz)
• 1 tablespoon olive oil
• 2 cups of vegetable broth or water
• 2 tablespoons tomato paste
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup red kidney beans, drained and rinsed
• 3 potatoes, peeled and cut into chunks
• Cilantro (optional)

Instructions

To start this recipe, heat the olive oil in a large pot or Dutch oven over medium heat. Once the oil is heated, add the chopped onion and garlic, stirring until they become soft and translucent.

Add the sliced carrots to the pot and cook for an additional 5 minutes. Next, stir in the diced tomatoes, tomato paste, vegetable broth, smoked paprika, salt, and pepper. Let everything simmer together for about 10 minutes or until it has thickened slightly. Then add the drained kidney beans and cut potatoes into this mixture.

Continue cooking on low heat while covered for another 25-30 minutes or until the vegetables are tender when pierced with a fork. If you want to enhance the flavor of your stew, garnish it with fresh cilantro if desired.

Tips & Variations

• If you prefer more of a spicy kick, add some cayenne pepper during cooking.
• For those who enjoy more protein in their meals, you can add ground beef or chicken to this stew after the vegetables have cooked down. This will also thicken the sauce further.
• A little bit of cornstarch mixed with water and added towards the end helps thicken the sauce even more if needed.

Nutritional Information (per serving)

The nutritional content for each portion includes approximately:

• Calories: 300 kcal
• Total Fat: 7g
• Saturated Fatty Acids: 1.5g
• Total Carbohydrates: 48g
• Fiber: 9g
• Sugars: 8g
• Protein: 12g

Health Benefits

This vegetarian stew is not only delicious but also packed with nutrients! Vegetables like carrots and potatoes provide essential vitamins such as vitamin C, potassium, and fiber. Additionally, kidney beans are a great source of protein which aids in muscle repair and growth.

The combination of vegetables used here ensures that you get plenty of antioxidants from the tomatoes and onions. These antioxidants help protect your body against harmful free radicals found within the environment or produced as part of normal bodily functions.

Storage & Serving Suggestions

Once cooked, this stew can be stored in an airtight container in the refrigerator for up to five days. For longer storage, freeze portions into individual containers and place them inside your freezer where they will last about three months.

To serve this dish, simply reheat it on the stove or microwave. You can also enjoy it with a side of crusty bread or tortillas if you wish!

In conclusion, making a vegetarian stew at home is easy yet satisfying! It provides warmth during colder weather and brings families together around a shared meal experience. Whether you’re looking for something quick to whip up after work or planning ahead for several meals throughout the week, this recipe offers flexibility as well as taste satisfaction.