Vegetable stew

Vegetable Stew – Delicious and Healthy Recipe

Vegetable stew is a classic recipe, full of color and flavors, that harmoniously combines various vegetables into a tasty and nutritious dish. This recipe has been appreciated for generations and is perfect for both vegans and those who want to add more vegetables to their diet. Let’s explore together this simple yet refined dish that will captivate you.

Preparation time: 20 minutes
Cooking time: 60 minutes
Total: 80 minutes
Servings: 4-6

Ingredients:

- 3 large onions
- 4 carrots
- 6 medium potatoes
- 150 g peas (fresh or frozen)
- 150 g green beans (fresh or frozen)
- 1 bell pepper (red or green, as preferred)
- 400 g tomato paste (or 2-3 fresh tomatoes, if preferred)
- 3-4 tablespoons olive oil
- Salt, to taste
- Pepper, to taste
- A handful of fresh parsley, chopped

Necessary utensils:

- A large pot or oven-safe dish
- A sharp knife
- A cutting board
- A spatula or wooden spoon
- An immersion blender (optional, for a smoother stew)

Preparation:

1. Preparing the vegetables: Start by peeling and finely chopping the onions. This step is essential as the onion will provide a flavorful base for your stew. Continue with the carrots, peeling and slicing them into rounds or cubes. The potatoes should be peeled and cubed, and the green beans and peas can be used directly from the package if frozen. The bell pepper is cut into strips or cubes, depending on preference.

2. Sautéing the onions: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes until it becomes translucent and slightly golden. This step will enhance the flavors and set the stage for the rest of the vegetables.

3. Adding the vegetables: Add the carrots, potatoes, green beans, and peas to the pot, mixing well to combine all the ingredients. Cover with hot water, ensuring the vegetables are fully submerged. Season with salt and pepper to taste. This step is crucial for achieving a flavorful stew.

4. Baking: Preheat the oven to 160°C. After covering the vegetables with water, place the pot in the oven. Let it simmer slowly for 45 minutes. This will allow the vegetables to soften and the flavors to meld.

5. Adding the tomato paste: After 45 minutes, remove the pot from the oven and add the tomato paste (or chopped fresh tomatoes). Mix well and let it simmer for another 10-15 minutes. This will add a note of acidity and enhance the flavor of the stew.

6. Finishing the dish: Once the stew is ready, taste and adjust the seasonings if necessary. Before serving, add the chopped parsley for an extra touch of freshness and color.

Serving suggestions:
Vegetable stew can be served warm, alongside a slice of fresh bread or polenta. You can also add a spoonful of yogurt or sour cream for a creamy taste. This dish pairs perfectly with a green salad.

Nutritional benefits:
This vegetable stew is an excellent source of vitamins, fiber, and antioxidants. The vegetables used contribute to optimal health, aiding digestion and strengthening the immune system. It is also low in calories, making it an ideal choice for those looking to maintain their weight or adopt a healthier diet.

Frequently asked questions:

1. Can I use other vegetables?
Absolutely! The stew is very versatile. You can add zucchini, eggplant, cauliflower, or broccoli, depending on your preferences.

2. What is the best way to store the stew?
Vegetable stew keeps well in the refrigerator in an airtight container for 3-4 days. You can reheat it in the microwave or on the stove.

3. Can I thicken it?
If you prefer a thicker stew, you can blend some of the vegetables with an immersion blender, while still leaving some whole for texture.

4. What drinks pair well with this dish?
A dry white wine or freshly squeezed lemonade are excellent options to accompany the vegetable stew.

Possible variations:
- Quinoa vegetable stew: You can add 100 g of quinoa in the last 20 minutes of cooking for an extra protein boost and pleasant texture.
- Spicy stew: Add chili peppers or chili flakes to give the dish a bit of heat.

Now that you know the steps to prepare a delicious vegetable stew, all that’s left is to get cooking! It’s a simple recipe but with a big impact on both taste and health. Invest a little time in the kitchen and enjoy a healthy and flavorful meal!