Description
A hearty and comforting vegetarian stew packed with seasonal vegetables, tender beans, and savory herbs, perfect for a nourishing and satisfying meal.
Ingredients
Units
Scale
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 zucchini, diced
- 1 red bell pepper, chopped
- 1 can (400 g) diced tomatoes
- 1 can (400 g) chickpeas or white beans, drained and rinsed
- 3 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and pepper to taste
- 1 handful fresh spinach or kale (optional)
- Fresh parsley for garnish (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and garlic, and sauté for 2–3 minutes until fragrant.
- Add carrots and celery, and cook for 5 minutes, stirring occasionally.
- Add zucchini and bell pepper, cook another 3–4 minutes.
- Stir in diced tomatoes, chickpeas (or beans), vegetable broth, thyme, oregano, bay leaf, salt, and pepper.
- Bring to a boil, then reduce heat and simmer for 25–30 minutes until vegetables are tender.
- Stir in spinach or kale during the last 5 minutes of cooking, if using.
- Remove bay leaf. Adjust seasoning to taste.
- Serve hot, garnished with fresh parsley if desired.
Notes
- Serve with crusty bread or over rice, couscous, or quinoa for a complete meal.
- Use seasonal veggies like sweet potatoes, green beans, or mushrooms for variation.
- Stew can be made ahead and frozen in portions for up to 3 months.
- Great source of plant-based protein and fiber.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 7g
- Sodium: 540mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg