Colors on the Plate

Colors on the Plate: Vegetable Stew with Rice

As a child, I had a strong aversion to vegetables. Every time my mother prepared a stew, I would hide, hoping I wouldn’t have to taste it. However, time passed, and tastes changed. Today, I have discovered the joy of colors in a delicious dish, full of fresh and aromatic vegetables, which I combine with rice for added consistency. This recipe is not just a meal but an opportunity to explore flavors and textures, transforming into a savory main dish or a perfect side.

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4

Ingredients:
- 1 cup of rice (approximately 200g)
- 2-3 medium ripe tomatoes
- 2 medium onions
- ½ zucchini
- 2 medium carrots
- 2 potatoes
- 1 red bell pepper
- 2-3 fresh basil leaves
- 1 sprig of fresh or dried thyme
- 1 bay leaf
- 5 peppercorns
- 1 tablespoon of vegetable seasoning
- Salt to taste
- 60 ml corn oil
- 1-2 cups of water (250-500 ml)

A secret ingredient that enriches this stew is the love and attention you put into the preparation. It is a simple recipe but full of flavor and nutrition, perfect for the whole family.

Step by step:

1. Preparing the vegetables: Start by washing the vegetables well under cold running water. This is an essential step as it removes any impurities. After washing, chop the vegetables. You can use a food processor to save time, but if you prefer to chop them by hand, I encourage you to do so - it’s a therapeutic activity!

2. Heating the oil: In a suitable pot, add the corn oil and let it heat over medium heat. Corn oil is an excellent choice due to its neutral flavor, but you can also experiment with olive oil for a stronger aroma.

3. Sautéing the vegetables: Add the chopped onion, carrot, and bell pepper to the heated oil. Sauté for 5-7 minutes until the onion becomes translucent and the carrot starts to soften. At this point, the aromas will begin to blend, and your home will be filled with a pleasant scent.

4. Adding the rice: After the vegetables are sautéed, add the washed and drained rice. Mix everything well so that the rice absorbs the flavors of the vegetables. This step is crucial for getting tasty rice.

5. Adding the water: Pour 1-2 cups of water (depending on the type of rice used) into the pot. Add the vegetable seasoning, salt, peppercorns, bay leaf, and thyme. Stir gently and let everything boil.

6. Cooking: Cover the pot with a lid and let it simmer on low heat for about 15-20 minutes, or until the rice is almost cooked. It is important not to lift the lid too often to avoid losing steam.

7. Adding the remaining vegetables: When the rice is halfway cooked, add the zucchini, potatoes, and sliced tomatoes. These vegetables add a unique texture and freshness to the dish. Cover again and let it boil for another 5-10 minutes until the vegetables are cooked but still crisp.

8. Serving: The vegetable stew with rice can be served warm, but it can also be delicious at room temperature. Finish it off with fresh basil leaves, which will add a vibrant aroma.

Practical tips:
- Vary the vegetables: You can change the vegetables according to the season. Other vegetables such as eggplant, asparagus, or peas can be added to diversify the dish.
- Additional proteins: If you want to turn this stew into a main dish, you can add cubes of chicken or tofu for a vegetarian option.
- Spices: Play with spices! Adding sweet paprika or curry can completely transform the flavor of the dish.
- Cook in advance: This recipe is perfect for meal prep. You can prepare it in advance and keep it in the refrigerator for 2-3 days. Reheat it and enjoy a healthy meal during the week.

Nutritional benefits:
This recipe is full of vitamins and minerals, thanks to the variety of vegetables. The rice provides complex carbohydrates, which are an excellent source of energy. Moreover, the vegetables bring fiber, aiding digestion and keeping you full longer. Each serving contains approximately 250-300 calories, depending on the portion of rice used and the amount of oil added.

Frequently asked questions:
1. Can I use brown rice? Yes, but the cooking time will be longer, so make sure to adjust the boiling time.
2. Is this recipe suitable for vegans? Absolutely! It is a completely vegan and healthy meal.
3. How can I store the stew? It keeps well in the refrigerator for 3-4 days in an airtight container.

To complete the meal, you can serve this delicacy with a fresh salad or a refreshing lemonade. This stew is undoubtedly a great choice for both everyday meals and special occasions. I hope you enjoy every color and flavor that this dish brings to your plate. Bon appétit!