Vegetable stew

Vegetable Stew - A Colorful and Healthy Recipe

Preparation time: 20 minutes
Cooking time: 40 minutes
Total time: 1 hour
Number of servings: 4-6

Introduction

Vegetable stew is a traditional dish, full of flavors, that combines the delicious taste of fresh vegetables with the simplicity of preparation. It is a versatile recipe that can be adapted according to the season and personal preferences. Whether you want to enrich your weekly meals with a healthy option or you are preparing for a gathering with friends, this stew will surely please everyone.

Besides flavor, vegetables are full of essential nutrients, and the stew is a perfect choice for a balanced diet, being rich in fiber, vitamins, and minerals.

Ingredients

- 300 g peas (fresh or frozen)
- 400 g green beans (fresh or frozen)
- 500 g carrots (about 4 medium carrots)
- 500 g mushrooms (champignon mushrooms or any other preferred type)
- 5 medium-sized potatoes
- 1 large onion
- 2-3 tablespoons olive oil (or vegetable oil)
- Salt to taste
- Freshly ground pepper to taste
- 1 can of tomatoes in their own juice (or 4-5 fresh tomatoes, peeled and diced)
- 1 bunch of fresh parsley (optional, for decoration)

Preparation

1. Preparing the vegetables
Start by washing the vegetables well. If you are using frozen peas and green beans, there is no need to thaw them. Peel the carrots and slice them thinly. Peel the potatoes and cut them into medium-sized cubes. If you choose fresh mushrooms, clean them and slice them.

2. Boiling the vegetables
In a large pot, add salted water and bring it to a boil. Add the peas, green beans, carrots, mushrooms, and potatoes. Boil the vegetables for about 15-20 minutes, until they become slightly soft but not fully cooked. This will allow the vegetables to retain their texture and flavor.

3. Preparing the tomato sauce
Meanwhile, peel and finely chop the onion. In a large skillet, add the oil and heat it over medium heat. Once the oil is hot, add the chopped onion and sauté for 3-4 minutes until it becomes translucent. Add the can of tomatoes (or the fresh tomatoes) and let it simmer on low heat for 5-7 minutes, stirring occasionally. This is when the flavors will intensify.

4. Combining the ingredients
Once the vegetables are almost cooked, drain them and add them to the skillet with the tomato sauce. Mix well to combine the ingredients. Season with salt and pepper to taste. Let the stew simmer on low heat for 10-15 minutes, allowing all the flavors to meld together.

5. Serving
Once the stew is ready, remove it from the heat and let it cool slightly. You can serve it warm, garnished with freshly chopped parsley for an extra touch of freshness.

Serving suggestions

Vegetable stew pairs perfectly with a slice of fresh bread or warm polenta. You can also add feta cheese or grated parmesan for a more intense flavor.

Variations and helpful tips

- You can add other vegetables such as eggplant, zucchini, or bell peppers to diversify the recipe.
- Instead of canned tomatoes, you can use tomato sauce or diluted tomato paste.
- If you like a spicy flavor, add some chopped chili or spices like cumin or paprika.

Nutritional benefits

This vegetable stew is an excellent source of vitamins and minerals. Peas and green beans are rich in plant proteins, while carrots are a good source of beta-carotene, important for eye health. Mushrooms add a boost of antioxidants, and potatoes provide healthy carbohydrates for energy.

Frequently asked questions

1. Can I add meat to the stew?
Absolutely! You can add chicken or diced beef, cooking them together with the onion.

2. How can I store the stew?
The stew keeps well in the refrigerator for 3-4 days and can be frozen to be enjoyed later.

3. Is this stew suitable for vegans?
Yes, this recipe is completely vegan, offering you a healthy and nutritious meal.

4. What drinks pair well with this stew?
A refreshing drink like lemonade or herbal tea will perfectly complement the meal.

Conclusion

In conclusion, vegetable stew is not only a simple and quick recipe but also an excellent way to enjoy a healthy and delicious meal. With every bite, you will feel how the flavors blend perfectly, and the vegetables will provide you with the energy you need. So roll up your sleeves and turn this classic recipe into a culinary masterpiece!