Vegan Vegetable Stew with Peas, Potatoes, and Red Bell Pepper
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
25 mins
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Total Time
40 mins
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Servings
4 to 6
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Calories
180 kcal
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Course
Main Course, Soup
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Cuisine
American-Mediterranean Fusion
Vegan Vegetable Stew with Peas, Potatoes, and Red Bell Pepper
Description
The stew begins by softening a mix of chopped vegetables in olive oil until lightly cooked. Peas, canned diced tomatoes with juices, and vegetable broth are added and brought to a boil, then simmered partially covered to allow the vegetables to cook through and the flavors to develop fully. Optionally, part of the stew can be pureed briefly to thicken while preserving chunkiness. The fresh parsley and lemon juice stirred in at the end add a fresh, herbal brightness and slight acidity. This recipe results in a filling stew with a balanced blend of textures from tender vegetables and a flavorful broth. It can be served as a main or alongside other dishes.
For freezing, allow the stew to cool thoroughly before sealing with room for expansion. It can be frozen up to a month, thawed overnight in the fridge, and reheated gently on low heat without losing quality.
Ingredients
- 2 tablespoons extra virgin olive oil plus more for serving
- 1 yellow onion finely chopped, medium
- 3 garlic minced, large cloves
- 2 celery coarsely chopped, ribs
- 2 carrot sliced into thin rounds
- 3 Yukon Gold potato cubed
- 1 red bell pepper cored and coarsely chopped, large
- kosher salt
- black pepper
- 1 cup peas frozen
- 1 diced tomatoes 15-ounce can with juices
- 32 ounces vegetable broth low-sodium, 4 cups
- 1 cup parsley from about 3/4 bunch, leaves and tender stems, chopped
- 1 lemon juiced
Instructions
- Soften the aromatics. Heat the olive oil in a large Dutch oven or heavy cooking pot over medium-high heat. When the oil is shimmering, add the onion, garlic, celery, carrots, potatoes, and bell pepper. Season with a big pinch of salt and pepper. Cook, stirring occasionally, until the vegetables have softened some, 5 to 7 minutes.
- Boil. Add the peas, tomatoes and their juices, and vegetable broth. Bring to a boil for about 5 minutes.
- Simmer. Lower the heat and cover the pot partway (allow an opening on top). Simmer until the vegetables are fully tender and cooked through, 25 to 35 minutes.
- Thicken (optional). Turn off the heat. If you want a thicker stew, take an immersion blender and blend it ever so briefly so that some parts of the soup are pureed but the majority remains in large chunks. Alternatively, you puree one cup of the stew in a blender (let it cool a bit first), then return it to the pot.
- Finish and serve or store. Stir in the parsley and lemon juice. Transfer to serving bowls and finish each bowl with a drizzle of extra virgin olive oil. Or let cool completely and store in a tightly closed container in your fridge for up to 4 days.
Notes
- Allow the stew to cool completely before freezing to prevent ice crystals.
- Freeze in containers leaving space at the top to accommodate expansion during freezing.
- Thaw frozen stew overnight in the refrigerator for best texture.
- Reheat gently over low heat to preserve the vegetables' integrity and flavor.
- The stew is suitable for vegan diets and offers a hearty, comforting meal option.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 180 kcal
% Daily Value*
| Calories | 180kcal | 9% |
| Carbohydrates | 30.8g | 10% |
| Protein | 5.4g | 11% |
| Fat | 5.2g | 8% |
| Saturated Fat | 0.7g | 4% |
| Polyunsaturated Fat | 0.7g | 4% |
| Monounsaturated Fat | 3.5g | 18% |
| Sodium | 127.2mg | 5% |
| Potassium | 769mg | 16% |
| Fiber | 6.8g | 27% |
| Sugar | 7.5g | 15% |
| Vitamin A | 5137.4IU | 103% |
| Vitamin C | 84.1mg | 93% |
| Calcium | 71.6mg | 7% |
| Iron | 2.7mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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