Description
This hearty vegan stew is packed with a variety of fresh vegetables and chickpeas, simmered to perfection in a flavorful blend of herbs and spices. It offers a nutritious and comforting meal that is both satisfying and wholesome, perfect for any season.
Ingredients
Scale
Vegetables and Legumes
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 large bell pepper, chopped
- 2 medium potatoes, peeled and diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 cup spinach leaves
- 1 can (15 oz) chickpeas, drained and rinsed
Liquids
- 2 cups vegetable broth
- 1 can (14 oz) diced tomatoes with juice
Oils and Seasonings
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 tablespoon lemon juice
Garnish
- Fresh parsley, chopped
Instructions
- Sauté Onions: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent, which helps to develop a sweet and savory base flavor for the stew.
- Add Garlic and Softer Vegetables: Incorporate the minced garlic, sliced carrots, and chopped celery into the pot. Cook for an additional 3-4 minutes until the vegetables begin to soften, releasing their natural aromas.
- Add Main Ingredients and Liquids: Stir in the chopped bell pepper, diced potatoes, vegetable broth, diced tomatoes along with their juice, and drained chickpeas. Increase the heat until the mixture reaches a boil.
- Simmer with Herbs and Spices: Once boiling, reduce the heat to a simmer. Add the green beans, dried thyme, oregano, smoked paprika, salt, and pepper. This step infuses the stew with rich flavors.
- Cook Until Tender: Cover the pot and allow the stew to simmer gently for about 30 minutes. This ensures all vegetables are tender and the flavors meld beautifully.
- Add Spinach and Lemon Juice: Stir in the fresh spinach leaves and lemon juice, letting the spinach wilt slightly to add a fresh flavor and nutrition boost to the stew.
- Adjust Seasoning: Remove the stew from heat. Taste and adjust seasoning with additional salt and pepper if necessary to suit your preference.
- Serve and Garnish: Serve the stew hot, garnished with freshly chopped parsley for an added burst of color and flavor.
Notes
- To make this stew gluten free, ensure vegetable broth is gluten free.
- You can substitute chickpeas with other legumes like white beans or lentils for variation.
- For added protein, add cubed tofu or tempeh when adding the spinach.
- Use fresh herbs if available for more vibrant taste; adjust quantity accordingly.
- This stew stores well and flavors develop even more after refrigeration – ideal for leftovers.
