Vegetable stew

Vegetable Stew – A Healthy and Colorful Delight

Welcome to the delicious world of healthy cooking! Today, I will present you with a recipe for vegetable stew, a dish that is not only packed with flavors and colors but is also an excellent nutritional choice for the whole family. Today's dish is perfect for a light dinner or as a side for a more complex meal. The vegetable stew is a wonderful example of comfort food that reminds us of family meals and the joy of sharing special moments.

Preparation time: 20 minutes
Cooking time: 40 minutes
Total time: 60 minutes
Servings: 4

Necessary ingredients:
- 10 green onions
- 1 medium zucchini
- 2 ripe tomatoes
- 2 bell peppers (preferably one red and one yellow for a more vibrant look)
- 2 carrots
- 6-7 potatoes (preferably new potatoes for a finer texture)
- a few celery stalks
- fresh parsley
- salt and pepper to taste
- olive oil (or another type of preferred oil)
- 1 tablespoon of tomato juice
- 1 sprig of fresh thyme

The Story of Vegetable Stew:
Vegetable stew is a traditional dish that combines seasonal vegetables in a simple and delicious way. This recipe has been passed down through generations, being adapted each time to the available ingredients. It is a perfect example of how you can transform simple ingredients into something truly special. Each ingredient brings a unique note, and their combination results in a delicious, healthy dish full of vitamins.

Preparing the Vegetable Stew:

Step 1: Preparing the Ingredients
The first step is to ensure that all ingredients are ready for cooking. Clean the green onions, carrots, and potatoes, then wash them well. The tomatoes will need to be peeled, so we will first place them in hot water for 1-2 minutes. This is an effective trick for easy peeling. After removing them from the hot water, immediately transfer them to a bowl with cold water and ice. This will stop the cooking process.

Step 2: Cutting the Vegetables
Once the tomatoes have cooled, peel them and dice them. The zucchini should be peeled, cut lengthwise, and the seeds removed if it has many. The onion, carrots, and bell peppers will be diced, while the celery will be finely chopped. Try to cut the vegetables into similarly sized pieces for even cooking.

Step 3: Sautéing the Vegetables
In a large skillet, heat 2-3 tablespoons of olive oil. Add the onion and sauté for 2-3 minutes until it becomes translucent. Then, add the carrots and bell peppers, sautéing everything for about 5 minutes. This step allows the vegetables to release their flavors and mix well.

Step 4: Adding Tomatoes and Seasonings
After the vegetables have started to soften, add the diced tomatoes, celery leaves, and tomato juice. Season with salt and pepper to taste. Try to use sea salt or Himalayan pink salt for a richer flavor. Cover the skillet and let the vegetables cook for 10-15 minutes, stirring occasionally.

Step 5: Boiling the Potatoes
Once the vegetables are tender, add 2 cups of water and the diced potatoes. Let everything boil for 20-25 minutes until the potatoes are soft. It is important to check the consistency of the vegetables so they do not turn into puree. Finally, add the sprig of fresh thyme, cover again, and let the flavors infuse for a few minutes.

Step 6: Serving
To serve, transfer the vegetable stew to a large bowl and sprinkle fresh chopped parsley on top. This will not only add a touch of color but will also enhance the aroma of the dish. The stew can be served warm, alongside a slice of fresh bread or even with a portion of rice for a more substantial meal.

Tips and Variations:
- You can add other vegetables to your liking, such as eggplant or zucchini of different colors for a more varied palette.
- If you want a spicier stew, add hot peppers or spices like paprika or chili.
- This recipe can be adapted seasonally, using the vegetables available in each season.

Nutritional Benefits:
Vegetable stew is an excellent source of vitamins, minerals, and antioxidants, contributing to a healthy diet. Additionally, it is low in calories, making it ideal for those who want to maintain a healthy lifestyle. A serving of vegetable stew can contain approximately 150-200 calories, depending on the ingredients used.

Frequently Asked Questions:
1. Can I use frozen vegetables?
Yes, it is a convenient option. Make sure to thaw them before use, and the cooking time can be reduced by a few minutes.
2. How can I store vegetable stew for longer?
It can be stored in the refrigerator in an airtight container for 3-4 days. It can be reheated in the microwave or on the stove.
3. Can I add meat to this stew?
Of course! You can add diced chicken or pork, which will cook together with the vegetables.

I hope you will try this simple vegetable stew recipe and that it will become a favorite in your family! Enjoy and may you have days full of flavors and colors!