Delicious and hearty vegetable stew recipe that comes together in a snap.
Vegetable stew is one of those ultimate comfort foods that I can turn to any time I need a nice warm food hug. It's so rich and savoury, I don't even notice the absence of meat.
I also love making this stew as it gives me the opportunity to clear any vegetables out of my refrigerator that might be starting to get a wee bit too ripe or are passing their prime.
Naturally, being vegetable stew this dish is completely vegan though tasting the richness of it that can be hard to believe.
(Makes 6 servings)
1 tablespoon extra virgin olive oil
3 cups button mushrooms, chopped (cremini, portobello, or baby bella also work)
1 medium sweet onion, diced
4 medium carrots, peeled and chopped
2 stalks celery, chopped
2 cloves garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon dried parsley
1/2 teaspoon dried basil
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1/4 cup tapioca flour (or all-purpose flour)
1 can (256 ml) tomato paste
1/4 cup low-sodium soy sauce (or coconut liquid aminos)
1 cup red wine
2 bay leaves
1 yellow sweet bell pepper, deseeded and sliced
6 medium yellow potatoes, peeled and cubed
6 cups vegetable stock
In a 6-quart Dutch oven over medium-high heat, add the extra virgin olive oil. Once the oil is hot, reduce the heat to medium and add the chopped mushrooms. Sauté for 6 or 7 minutes until they soften and have sweat out most of their water content. Add the onion, carrot, and celery, mix well, then sauté for an additional 8 to 10 minutes allowing the onion to become soft and translucent.
Stir in the garlic, spices, and flour, then sauté for an additional 2 to 3 minutes. Mix in the tomato paste and soy sauce until incorporated. Add the wine slowly, a little at a time, stirring well to combine. Add the bay leaves, sweet bell pepper, potatoes, and vegetable stock, stir, then increase the heat to medium-high. Bring the stew to a boil stirring frequently, then reduce the temperature to medium-low and simmer, stirring occasionally, for 50 to 60 minutes until the potatoes are tender and the stew is nice and thick. Remove the bay leaves and serve.
Nutritional Information Per Serving:
total calories = 268 | total fat = 2.67g | saturated fat = 0.42g | cholesterol = 0mg | sodium = 1472.25mg | carbohydrates = 51.34g | dietary fibre = 3.77g | sugars = 9.08g | protein = 7.74g