VEGAN STEW
Steps:
- Add the chopped onion to the pot with the olive oil and sauté the onions until softened.
- Add in the crushed garlic, thyme, rosemary and oregano and sauté with the onions.
- Add the sliced mushrooms, diced carrots and diced celery and toss with the onions and spices. Let it cook for a few minutes until the mushrooms are slightly softened.
- Add the all purpose flour and stir it in.
- Add the vegetable stock, marinara sauce, red wine, peeled and chopped potatoes, kidney beans, tomato paste and dark soy sauce and stir in.
- Add in the bay leaves and bring it all to a simmer, cover the pot and leave to simmer, stirring from time to time, until the potatoes and veggies are soft and cooked.
- Add in the coconut sugar (optional) which helps to balance out the flavors and salt and pepper to taste (if needed).
- Serve as is or with basmati rice.
Nutrition Facts : ServingSize 1 Serve, Calories 378 kcal, Sugar 15.1 g, Sodium 741 mg, Fat 8.7 g, SaturatedFat 1.3 g, Carbohydrate 58.4 g, Fiber 9.1 g, Protein 11.6 g
MEDITERRANEAN VEGETABLE STEW WITH BEANS
Steps:
- In a large pot heat up 3 tablespoons of the oil, add the garlic, onion and bay leaf and fry slowly for 3 minutes until softened. Add the wine, stir and cook for another minute. Add the eggplant and squash and cook for 5 minutes stirring often.
- Add the beans (along with the water from the can), tomatoes, sun-dried tomatoes, tomato puree, herbs, stock and a little seasoning, stir, cover and simmer for 15 minutes.
- Stir in the zucchini and pepper, cover and continue simmering for 15-20 more minutes or until all the vegetables are cooked through. Remove from the heat, adjust the seasoning as necessary and serve.
Nutrition Facts : ServingSize 1 serving, Carbohydrate 38 g, Protein 10 g, Fat 8 g, SaturatedFat 1 g, Sodium 556 mg, Fiber 10 g, Sugar 11 g, Calories 253 kcal
VEGAN CASSOULET (WHITE BEAN AND VEGETABLE STEW)
Cassoulet is a French comfort food - a rich, slow-cooked white bean stew originating from the south of France.
Provided by Veg Kitchen
Categories Vegetable stew
Time 40m
Number Of Ingredients 11
Steps:
- Pour a shallow layer of vegetable broth into a soup pot and heat. Sauté onion and garlic over high heat until onions start to become translucent, about 2 minutes.
- Add carrots, celery, and remaining broth and bring to a boil. Once boiling, reduce to medium, cover, and keep cooking until carrots are softer but still firm, about 5 minutes.
- Add half of the thyme and parsley, followed by the tomato and tomato paste, stirring to combine.
- Continue to cook until carrots are fork tender and soft, but not mushy or not falling apart, about 4 more minutes.
- Stir in beans (with liquid) until well combined and add the remaining thyme and parsley. Reduce heat to low and cook for another minute or two, just to warm the beans up a bit.
- Stir and taste, adding salt and black pepper if desired. Ladle into bowls and garnish with a thyme sprig.
Nutrition Facts : Calories 337 kcal, Carbohydrate 67 g, Protein 19 g, Fat 1 g, SaturatedFat 1 g, Sodium 645 mg, Fiber 16 g, Sugar 11 g, UnsaturatedFat 2 g, ServingSize 1 serving
BUTTER BEAN STEW WITH ROASTED VEGETABLES
A flavorful vegan stew packed with creamy butter beans and smoky roasted vegetables. Simple to make and cooked entirely in the oven, this stew is packed with flavor while being full of nutritious ingredients. Served with bread, this makes for a hearty dinner and you will love having the leftovers for lunch!
Provided by Christine Melanson
Categories Main Course
Time 1h50m
Number Of Ingredients 21
Steps:
- Preheat the oven to 200C / 400F.
- Cover the bottom of the casserole dish with oil and scatter the vegetables and garlic on top.
- Whisk the marinade ingredients together and pour over the top, then use a spatula to mix it all together and get all of the vegetables nicely coated. Arrange them so they aren't overlapping too much at the bottom of the pan.
- Sprinkle with salt and pepper to taste.
- Roast in the oven for 45-60 minutes, removing once halfway through to mix up and flip the vegetables around. Your veggies may need closer to 60 minutes to get properly caramelized if you've overloaded the pan a little (as I usually do!)
- Once they are ready (you want them fully softened with crispy edges and all of the marinade evaporated from the bottom of the pan), remove from the oven and very quickly add in the Italian herbs and smoked paprika. Mix through with the spatula. The residual heat and oil will bring out the herb's scent and flavors without risk of burning them.
- Once fragrant, quickly add the red wine to the pan. It will bubble for a few moments.
- Once the wine has stopped bubbling, add the tomatoes, passata, butter beans and olives. Give it all a good stir.
- Now cover the pan and return to the oven for another 30 minutes.
- Remove from the oven and mix the spinach and mint in. It will start to wilt from the residual heat of the stew.
- Serve.
Nutrition Facts : ServingSize 1 g, Calories 349 kcal, Carbohydrate 55 g, Protein 12 g, Fat 9 g, SaturatedFat 1 g, Sodium 825 mg, Fiber 13 g, Sugar 18 g, UnsaturatedFat 7 g
BEAN AND VEGETABLE STEW (VEGAN)
I used to be a vegetarian in college and couldn't find enough recipes to satisfy my needs. I put this together and it was a wonderful addition to the college fare in the cafeteria!
Provided by TishT
Categories Stew
Time 8h20m
Yield 12 serving(s)
Number Of Ingredients 17
Steps:
- Sort and rinse beans, then soak overnight in water.
- Drain beans and place in crockpot.
- Add vegetable juice, wine, soy sauce, and apple or pineapple juice.
- Cover with vegetable stock or water; the amount added depends on whether you prefer a soup (more liquid) or a stew (less).
- The juice adds just a tad of sweetness and the soy sauce adds depth and the tang of salt.
- Cook at high for 2 hours.
- Add vegetables, herbs, and spices, and cook for 5-6 hours at low until carrots and parsnips are tender.
- When tender, add rice or pasta and cook for one additional hour.
- Notes: For beans use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima, lentil, and green and/or yellow split peas.
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