Vegetable Hearty Stew Recipes

When it's cold outside I always think of stew or soup. There is something warming and inviting about these dishes. We gathered for you here a collection of vegetarian stews that are hearty and filled with nutrients as almost full meals. Look for our meat stews next post.

Here are the recipes:

1- Kathy's Veggie Pasta Stew:

Ingredients:

- 4 ounces sliced mushrooms (I used shiitake)

- 1 medium tomato
- 1 large sweet onion
- 1/4 cup extra virgin olive oil
- 1/2 tsp pepper
- 1 tsp garlic powder or 2 Tbsp chopped fresh garlic
- 2 bay leaves
- 4 cups vegetable broth
- 1 cup water
- 2 Tbsp Italian Herbs
- 1 potato, diced
- 1/3 cup nutritional yeast or 1/4 cup vegan cheese
- 1 cup dry fusilli pasta
- 1/3 cup leftover roasted tomato salsa
- 2 Tbsp apple cider vinegar
- 1/4 tsp salt (or to taste)
- 1 can of beans, drained (I used white cannellini beans)

- 6 ounces leafy greens (spinach, kale, chard, collard..) 

Method:s

1. "In a large soup pot, add the onions, tomato, mushrooms, garlic and olive oil. Stir and saute for about 5 minutes, until the onions become translucent.

2. Add in all the remaining ingredients (except the beans and leafy greens). Bring to a boil, then reduce to a simmer and cover with lid. Allow to simmer for 20 minutes. Do a few taste tests midway through and check on the salt/spice levels.
3. When you are just about ready to serve the soup, you can add in the beans and greens. Adding the last keeps them tender and not mushy. If you want your greens a bit more hearty, use kale or collard. Spinach wilts very easily.

4. Serve warm! With a nice slice of crusty bread." 

2- Vegan African Stew:

Ingredients:

- 1 TB Olive Oil

- 8 carrots, chopped
- 12 ounces haricot verts or string beans, chopped
- 3/4 tsp each – chili powder, cumin, ginger, coriander
- 2 bay leaves
- 1.5 tsp Garlic Powder
- 2 heaping TB Tomato Paste
- 2 cups veggie broth
- 1 heaping TB nut butter (I used Artisina Walnut)
- Salt and pepper to taste

Method:

1. "Cook carrots in Olive Oil and spices for about 4 minutes, add the tomato paste. 

2. Deglaze with water, scraping up all the stuck on bits. 

3. Add broth and haricot verts, bring to a boil. 

4. Reduce to medium low, add nut butter, and cover/simmer for an hour, or until the mixture completely thickens up.

5. Serve alone or with with white rice." 

3- Blanket Stew in a Gravy Broth: 

Ingredients:

Gravy Broth

- 9 cups vegetable broth
- ¼ cup nutritional yeast
- 1 tsp yellow mustard
- 1 tbsp tamari
- 3 large garlic cloves, minced
- 1 tbsp cornstarch or arrowroot powder
- 2 tbsp tahini
- 1.5 tbsp balsamic vinegar
- 1.5 tbsp blackstrap molasses
- ½ tsp agave nectar (optional)
- 2 tbsp olive oil

Vegetables + Grains

You can customize this any way you like it!

- 2 small potatoes, peeled and chopped

- 1/2 acorn squash, peeled and chopped (butternut would work well here too)
- 1 large can of corn, drained and rinsed
- 1 large tomato, chopped
- 1 large red onion, chopped
- 3 stalks of celery, chopped
- 3 carrots, peeled and chopped (I didn’t have any)
- 1/2 cup uncooked brown rice, rinsed
- 1/2 cup uncooked lentils, rinsed
- Optional spices to stir in: 1/2 tsp cumin, 1/2 tsp chili powder
- Black pepper and sea salt, as necessary

Method:

1. In a food processor combine all broth ingredients except vegetable broth and puree until smooth. 

2. In a pot on medium to high heat, mix the vegetable broth with the processed mixture and stir well. 

3. Bring broth to a boil and then reduce to low heat. 

4. Add in chopped vegetables and grains.

4- Spanish Lentil and Mushroom Stew:

Ingredients:

- 1 scallion, finely chopped

- 2 cloves garlic, finely minced

- 1 tablespoon + 2 teaspoons extra virgin olive oil, divided

- 1 cup French green lentils, picked over and washed

- 1/2 teaspoon smoked paprika

- Kosher salt

- 1/2 tablespoon + 1 tsp red wine vinegar, divided

- 1/2 pound cremini or button mushrooms, quartered

- 1/2 pint cherry tomatoes, halved

- 1 tablespoon capers, drained

- 6 basil leaves, chiffonade

- Black pepper, to taste

Method:

1. In a large saucepan, over medium-high heat, heat 1 teaspoon of the oil. When hot, saute the scallion with a pinch of salt for 2 minutes, then add the garlic and continue to saute for 1 minute, until the scallion and garlic are softened. Add the lentils with 4 cups of water and bring to a boil. Reduce to a simmer, and cook until tender but not falling apart, around 20 minutes. By the time they’re done, there shouldn’t be much liquid left in the pan.

2. Meanwhile, in a very hot saute pan, cook the mushrooms with 1 tablespoon of the olive oil, turning occasionally. Try to get them to brown well on most sides. Season with salt and remove from heat.

3. When the lentils are cooked, add the smoked paprika, 1/2 teaspoon of salt, and 1/2 tablespoon of red wine vinegar. Taste and adjust seasoning.

4. Toss the cherry tomatoes, basil, capers, 1 teaspoon of olive oil, 1 teaspoon of red wine vinegar, and a pinch of salt in a separate bowl.

5. To serve, divide the lentils into bowls. Top with the mushrooms, and top that with the tomato salad. Give the whole thing a grind of black pepper and another little dusting of smoked paprika. 

Sources:

1- Healthy Happy Life: http://kblog.lunchboxbunch.com/2011/02/kathys-veggie-pasta-stew.html 

2- The Actor's Diet: http://theactorsdiet.com/2011/05/16/i-dreamed-of-africa/ 

3- Oh She Glows: http://ohsheglows.com/2010/10/13/blanket-stew/ 

4- Fresh Foodie: http://freshandfoodie.com/2011/01/24/spanish-lentil-stew/   

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