Sometimes, when I want something quick, meatless, and filling, I make this vegetable stew. It's one of those dishes where I can start peeling onions and the other vegetables without thinking too much. I make it quite often, especially on fasting days, but it works anytime. I don’t even have to think too hard about timing or any special technique. It turns out just as good every time if you follow the basic steps.
Quick Info
Total time: about 50 minutes
Preparation time: 10-15 minutes
Cooking time: 30-35 minutes
Servings: 4
Difficulty: easy
Recipe type: fasting, lunch or dinner
Ingredients
2 onions
2 carrots
2 potatoes
1 bell pepper
1 cauliflower
50 ml oil
50 g tomato paste
salt and pepper, to taste
Preparation method
1. Peel the onion, chop it into small cubes or slices (whichever is quicker), then put it in a large pot with the oil. Sauté just until it becomes slightly translucent. It’s important not to burn it, just to change its color a bit and let its aroma out.
2. Chop the carrots into cubes or rounds, as preferred, and add them over the onion. Do the same with the bell pepper – remove the seeds and cut it into suitable pieces. Mix everything a few times for about 2-3 minutes over medium heat.
3. Peel the potatoes, cut them into small cubes, and add them to the pot. Break the cauliflower into small florets, not too big, so they boil evenly. Add the cauliflower over the other vegetables.
4. Cover the vegetables with water – not too much, just enough to be level with them. Put the lid on and let it simmer over low to medium heat. Occasionally stir gently to prevent anything from sticking to the bottom.
5. When the vegetables are almost cooked (after about 20-25 minutes, depending on how big the pieces are), add the tomato paste. Mix well, add salt and pepper to taste, and let it cook for another 8-10 minutes to let everything meld and the sauce thicken a bit.
6. Turn off the heat, let the pot sit covered for a few minutes before serving.
Why I make this recipe often
It’s a simple dish, hassle-free, and I can adapt it to what I have in the fridge. There’s no need for constant supervision; I can do other things while the vegetables are boiling. It keeps well in the fridge for a day or two, and I can eat it with bread, polenta, or simply on its own.
Tips and variations
Tips
Don’t cut the vegetables too small; if they are too tiny, they can break down too quickly, and you won’t have different textures on your plate.
If you cover it completely, there might be too much liquid left. Check towards the end and leave it slightly uncovered if you want to reduce the sauce.
Sauté the onion just enough to soften, not more, to avoid a bitter taste.
Substitutions
You can use any type of bell pepper you have on hand – sweet, capia, or even green pepper if you don’t have red.
Cauliflower can be replaced with broccoli, but the final taste will be different.
If you don’t have tomato paste, tomato juice works too, but be careful with the amount, so it’s not too liquid.
Variations
For those not fasting, you can add a bit of chopped parsley or dill at the end if you have fresh herbs available.
The vegetables can be cut however you prefer; there’s no strict rule.
If you want the stew to have more sauce, add a bit of extra water towards the end.
Serving ideas
I usually eat it warm, with slices of fresh bread.
It also goes well with polenta or as a side dish to something else if you’re not fasting.
Frequently asked questions
1. Can the vegetable stew be made only with the vegetables in the recipe?
Yes, it works very well with just these. If you have other vegetables on hand, you can add them, but the basic recipe turns out well this way.
2. Can this stew be frozen?
I don’t recommend it, as the vegetables, especially potatoes and cauliflower, lose their texture after thawing.
3. Can I add garlic or other spices?
You can add garlic if you like, but the basic recipe does not include it. Similarly, you can adjust with other spices to taste, but keep the salt and pepper as a starting point.
4. What should I do if there’s too much liquid left at the end?
Leave the pot uncovered in the last few minutes of cooking, over higher heat, to reduce the sauce.
Nutritional values
Estimated per serving: about 140-170 kcal, depending on how much oil you use and how large the vegetable portions are. Carbohydrates: 28-30 g (mainly from potatoes and carrots), protein: 3-4 g, fats: 5-6 g. These are just approximate values, as differences may arise based on the size of the vegetables and the proportions used.
Storage and reheating
The vegetable stew keeps well in the fridge, in a covered container, for up to 2 days. Reheat directly on the stove or in the microwave. I don’t recommend freezing it, as the vegetables become mushy and lose their flavor. You can make a smaller amount if you don’t want leftovers.
Quick Info
Total time: about 50 minutes
Preparation time: 10-15 minutes
Cooking time: 30-35 minutes
Servings: 4
Difficulty: easy
Recipe type: fasting, lunch or dinner
Ingredients
2 onions
2 carrots
2 potatoes
1 bell pepper
1 cauliflower
50 ml oil
50 g tomato paste
salt and pepper, to taste
Preparation method
1. Peel the onion, chop it into small cubes or slices (whichever is quicker), then put it in a large pot with the oil. Sauté just until it becomes slightly translucent. It’s important not to burn it, just to change its color a bit and let its aroma out.
2. Chop the carrots into cubes or rounds, as preferred, and add them over the onion. Do the same with the bell pepper – remove the seeds and cut it into suitable pieces. Mix everything a few times for about 2-3 minutes over medium heat.
3. Peel the potatoes, cut them into small cubes, and add them to the pot. Break the cauliflower into small florets, not too big, so they boil evenly. Add the cauliflower over the other vegetables.
4. Cover the vegetables with water – not too much, just enough to be level with them. Put the lid on and let it simmer over low to medium heat. Occasionally stir gently to prevent anything from sticking to the bottom.
5. When the vegetables are almost cooked (after about 20-25 minutes, depending on how big the pieces are), add the tomato paste. Mix well, add salt and pepper to taste, and let it cook for another 8-10 minutes to let everything meld and the sauce thicken a bit.
6. Turn off the heat, let the pot sit covered for a few minutes before serving.
Why I make this recipe often
It’s a simple dish, hassle-free, and I can adapt it to what I have in the fridge. There’s no need for constant supervision; I can do other things while the vegetables are boiling. It keeps well in the fridge for a day or two, and I can eat it with bread, polenta, or simply on its own.
Tips and variations
Tips
Don’t cut the vegetables too small; if they are too tiny, they can break down too quickly, and you won’t have different textures on your plate.
If you cover it completely, there might be too much liquid left. Check towards the end and leave it slightly uncovered if you want to reduce the sauce.
Sauté the onion just enough to soften, not more, to avoid a bitter taste.
Substitutions
You can use any type of bell pepper you have on hand – sweet, capia, or even green pepper if you don’t have red.
Cauliflower can be replaced with broccoli, but the final taste will be different.
If you don’t have tomato paste, tomato juice works too, but be careful with the amount, so it’s not too liquid.
Variations
For those not fasting, you can add a bit of chopped parsley or dill at the end if you have fresh herbs available.
The vegetables can be cut however you prefer; there’s no strict rule.
If you want the stew to have more sauce, add a bit of extra water towards the end.
Serving ideas
I usually eat it warm, with slices of fresh bread.
It also goes well with polenta or as a side dish to something else if you’re not fasting.
Frequently asked questions
1. Can the vegetable stew be made only with the vegetables in the recipe?
Yes, it works very well with just these. If you have other vegetables on hand, you can add them, but the basic recipe turns out well this way.
2. Can this stew be frozen?
I don’t recommend it, as the vegetables, especially potatoes and cauliflower, lose their texture after thawing.
3. Can I add garlic or other spices?
You can add garlic if you like, but the basic recipe does not include it. Similarly, you can adjust with other spices to taste, but keep the salt and pepper as a starting point.
4. What should I do if there’s too much liquid left at the end?
Leave the pot uncovered in the last few minutes of cooking, over higher heat, to reduce the sauce.
Nutritional values
Estimated per serving: about 140-170 kcal, depending on how much oil you use and how large the vegetable portions are. Carbohydrates: 28-30 g (mainly from potatoes and carrots), protein: 3-4 g, fats: 5-6 g. These are just approximate values, as differences may arise based on the size of the vegetables and the proportions used.
Storage and reheating
The vegetable stew keeps well in the fridge, in a covered container, for up to 2 days. Reheat directly on the stove or in the microwave. I don’t recommend freezing it, as the vegetables become mushy and lose their flavor. You can make a smaller amount if you don’t want leftovers.