Vegetable stew (vegan)

Vegetable stew - a recipe full of flavor and colors

When it comes to food, sometimes we want to indulge in simple yet flavorful dishes. Vegetable stew is one of those recipes that helps us reconnect with nature and fresh ingredients. This recipe is perfect for fasting days or moments when we crave a light and healthy meal. Moreover, it is an excellent opportunity to enjoy seasonal vegetables, which provide not only nutrients but also a palette of flavors and colors.

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4

Ingredients:
- 1 medium zucchini (about 300g)
- 1 bell pepper (preferably red or yellow for extra color)
- 5-6 ripe tomatoes (or a can of diced tomatoes if out of season)
- A good handful of fresh spinach leaves
- A few sprigs of fresh parsley
- Optional: 1 medium onion
- 5-6 cloves of garlic
- 4 tablespoons of olive oil (or another vegetable oil)
- Salt, pepper, thyme, and paprika (to taste)

Preparing the ingredients
Start by peeling the zucchini. You can cut it into cubes or sticks, depending on your preference. Zucchini is a versatile vegetable, rich in water and low in calories, making it perfect for a fasting dish. If you choose to add onion, peel and chop it finely. Remove the seeds from the bell pepper and cut it into cubes. If using fresh tomatoes, you can cut them into cubes, and if using canned, ensure they are of high quality.

Cooking the vegetable stew
1. In a large pot, add the olive oil and heat it over medium heat. Olive oil not only adds flavor but is also a healthy source of fats.

2. Add the chopped zucchini and sauté for a few minutes until it starts to soften and becomes slightly translucent. This is when the zucchini will release its juice, and its flavor will intensify.

3. Once the zucchini is ready, add the onion (if using), bell pepper, and diced tomatoes. Mix well and let everything cook on low heat for 10 minutes. This will allow the vegetables to blend their flavors, and the tomatoes will turn into a delicious sauce.

4. After 10 minutes, add the washed and roughly chopped spinach leaves along with the peeled and sliced garlic cloves. Spinach adds not only a vibrant color but also a significant amount of iron and vitamins. Continue to cook for another 10 minutes, stirring occasionally. If you notice the mixture is too dry, you can add 50 ml of boiling water or a little tomato juice to enrich the sauce.

5. Finally, season with salt, pepper, thyme, and paprika to taste. Mix well to evenly distribute the spices.

Serving the dish
Vegetable stew can be served as is or as a side dish to various meals. A wonderful idea is to serve it with a portion of rice or quinoa to create a nutritionally balanced lunch or dinner. You can also sprinkle some fresh chopped parsley on top for an extra touch of freshness and color.

Variations and suggestions
This recipe is extremely versatile. You can add other vegetables such as eggplant, potatoes, green beans, celery, cauliflower, or peas. Each ingredient will bring its own flavor and texture, transforming the stew into a unique dish every time. Additionally, if you want a spicy note, you can add a little chili or spices like cumin or coriander.

Nutritional benefits
This recipe offers a wealth of nutritional benefits. Vegetables are rich in vitamins, minerals, and antioxidants, and vegetable stew is an excellent source of fiber, which aids digestion. Zucchini and spinach are very low in calories, making this dish an ideal choice for those looking to maintain their weight. Furthermore, olive oil provides healthy fats, essential for a balanced diet.

Frequently asked questions
1. Can I use frozen vegetables?
Yes, frozen vegetables can be used, but it is best to thaw them before adding them to the pot to avoid excess water in the dish.

2. How can I store the vegetable stew?
If you have leftovers, you can store them in the refrigerator in an airtight container for 2-3 days. It is just as tasty when reheated.

3. Can I add protein?
Certainly! You can add canned beans or chickpeas to turn the stew into a heartier dish full of protein.

4. Is this recipe suitable for vegans?
Absolutely! Vegetable stew is a 100% vegan recipe, perfect for anyone looking to eat healthily.

Conclusion
Vegetable stew is not just a simple recipe, but a celebration of colors and natural flavors. It is a wonderful way to use seasonal ingredients and enjoy a healthy meal full of nutrients. I encourage you to experiment with different vegetables and spices to create the perfect version for your taste. Enjoy your meal!