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4.9 from 99 votes

Vegan Vegetable Stew with Peas, Potatoes, and Red Bell Pepper

This veggie-packed stew is vegan, gluten free, and on your table in under an hour! I keep it simple to let the vegetables’ flavor shine. Make this hearty stew to nourish you on cold days. And feel free to throw in any quick-cooking vegetables you have on hand.

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4 to 6
Calories: 180 kcal
Course: Main Course , Soup
Cuisine: American-Mediterranean Fusion

Ingredients

  • 2 tablespoons extra virgin olive oil, plus more for serving
  • 1 medium yellow onion, finely chopped
  • 3 large garlic cloves, minced
  • 2 celery ribs, coarsely chopped
  • 2 carrots, sliced into thin rounds
  • 3 Yukon Gold potatoes, cubed
  • 1 large red bell pepper, cored and coarsely chopped
  • kosher salt
  • black pepper
  • 1 cup frozen peas
  • 1 (15-ounce) can diced tomatoes with their juices
  • 32 ounces (4 cups) low-sodium vegetable broth
  • 1 cup chopped parsley leaves and tender stems (from about 3/4 bunch)
  • 1 lemon, juiced

Instructions

    Cup of Yum
  1. 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.
  2. Boil. Add the peas, tomatoes and their juices, and vegetable broth. Bring to a boil for about 5 minutes.
  3. 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.
  4. 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.
  5. 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

  • to browse quality Mediterranean ingredients including
  • olive oils
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  • honey
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  • spices
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  • To freeze: Allow to cool, then tightly seal, leaving some room at the top for expansion. Freeze for up to 1 month. Thaw overnight in the fridge, and re-warm gently over low heat. 
  • Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition Information

Calories 180kcal (9%) Carbohydrates 30.8g (10%) Protein 5.4g (11%) Fat 5.2g (8%) Saturated Fat 0.7g (4%) Polyunsaturated Fat 0.7g Monounsaturated Fat 3.5g Sodium 127.2mg (5%) Potassium 769mg (22%) 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%)

Nutrition Facts

Serving: 4to 6

Amount Per Serving

Calories 180

% 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.