Vegetable stew

Vegetable Stew: A Vibrant and Nutritious Recipe

A vegetable stew is more than just a simple dish; it is a celebration of colors, flavors, and health. This vegetable stew recipe is perfect for spring and summer days, but it can be enjoyed at any time of the year. It is an excellent option for vegetarians, as well as for those looking to diversify their diet. Let's discover together how to prepare a delicious vegetable stew that will delight the taste buds!

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Number of servings: 4

Essential Ingredients

- 2 medium onions
- 2 carrots
- 1 zucchini
- 1 bell pepper (preferably red or yellow for an extra splash of color)
- 500 g new potatoes
- 200 g green beans (fresh or frozen)
- 200 g cherry tomatoes
- 200 g champignon mushrooms
- 2 tablespoons tomato paste
- 2-3 tablespoons olive oil or sunflower oil
- 350 ml water
- Salt, to taste
- Pepper, to taste
- 2 bay leaves
- 1 bunch of fresh parsley
- 1 bunch of fresh dill

Step-by-Step Instructions

1. Preparing the ingredients
Start by washing all the vegetables. Peel the onion, carrots, and potatoes, then chop the onion into small cubes, slice the carrots into rounds, and cut the potatoes into medium pieces. The zucchini and bell pepper can be cut into cubes or strips, depending on your preference. The mushrooms can be quartered, and the cherry tomatoes can be left whole or halved.

2. Sautéing the onion
In a large pot, add the oil and heat it over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. This step is essential for enhancing the onion's flavor.

3. Adding the spices
Once the onion is sautéed, add salt, pepper, tomato paste, and water. Mix well to combine the ingredients and let it simmer for about 10 minutes with a lid on the pot. This will help develop the flavors.

4. Incorporating the vegetables
After 10 minutes, add the carrots, potatoes, and green beans. Let everything simmer for 10-15 minutes until the vegetables become slightly tender. After this stage, you can add the zucchini, bell pepper, and mushrooms. These vegetables require a shorter cooking time to remain crunchy and colorful.

5. Finishing the stew
About 5 minutes before turning off the heat, add the cherry tomatoes, bay leaves, and chopped parsley and dill. These will add a touch of freshness and flavor to your dish.

6. Serving
Once the vegetables are cooked, taste and adjust the salt and pepper as needed. Remove the bay leaves before serving. The vegetable stew can be served warm, but it is just as delicious cold, as a salad. You can accompany it with a slice of fresh bread or a spoonful of yogurt to add a creamy contrast.

Useful Tips

- Choose seasonal vegetables: Using seasonal vegetables not only enhances the flavor but also helps reduce costs. You can experiment with vegetables like pumpkin, spinach, or peas, depending on the season.
- For a more intense flavor: Add a splash of soy sauce or a few drops of balsamic vinegar during cooking. These will add a note of umami and intensify the vegetable flavors.
- Cook in advance: The vegetable stew is even tastier the next day after the flavors have had time to meld. Prepare it a day ahead to ease future meals.

Nutritional Benefits

This vegetable stew is an excellent source of vitamins and minerals, being rich in fiber due to the fresh vegetables. Carrots contain beta-carotene, mushrooms provide B vitamins, and parsley is full of antioxidants. It is a filling yet light meal, perfect for a balanced diet.

Frequently Asked Questions

Can I add meat to the stew?
Of course! You can add chicken or turkey, cut into small cubes, which can be cooked along with the onion.

What can I use instead of tomato paste?
If you don’t have tomato paste, you can use grated fresh tomatoes or tomato puree.

How can I store the stew?
The vegetable stew can be stored in the refrigerator in an airtight container for 3-4 days. It can be reheated on the stove or in the microwave.

Possible Variations

- Spicy stew: Add fresh chili peppers or chili flakes for a spicier taste.
- Grain stew: Add a cup of cooked quinoa or rice to turn the dish into a complete meal.

Serving Suggestions

For an unforgettable culinary experience, serve the vegetable stew alongside a glass of dry white wine or fresh lemonade. These drinks will perfectly complement the delicate flavors of the dish and help you fully enjoy each bite.

This vegetable stew recipe is not only a nutritious meal but also an opportunity to connect with nature and fresh ingredients. So, put on your apron and let your imagination soar in the kitchen!