Best Menestra Spanish Style Veggie Stew Vegan Too Recipes

Peruvian Quinoa Stew....(Vegan/Vegetarian) image

Provided by magpie diner

Categories < 60 Mins

Time 40m

Yield 4 serving(s)

Number Of Ingredients 17

1/2 cup quinoa
1 cup water
1 onion, diced
2 garlic cloves, minced
2 tablespoons oil (any light oil)
1 celery rib, chopped
1 carrot, sliced (1/4-inch thick slices)
1 bell pepper, cut into 1-inch pieces (any colour)
1/2 zucchini, cubed
2 cups chopped tomatoes (fresh or canned, undrained, a 28oz/800 ml tin works well)
2 teaspoons ground cumin
1/2 teaspoon chili powder
1 teaspoon ground coriander
1 pinch cayenne (or to your taste)
1 teaspoon dried oregano (or 2 tsp fresh)
1 cup vegetable stock
fresh cilantro, finely chopped (optional)

Steps:

Rinse your quinoa really well. Place it in a pot with the water and cook, covered over medium heat, for about 15 minutes or until soft. Set aside.
While the quinoa cooks, saute the onions and garlic in the oil for about 5 minutes over medium heat.
Add in the celery and carrots. Continue to cook for about 5 more minutes, stirring often so nothing sticks or burns.
Add in the bell pepper, zucchini and tomatoes, along with the spices (cumin, chili powder, coriander, cayenne and oregano). Let that blend together for just a few more minutes and then stir in the stock. Cover and simmer for about 15 minutes until the veggies are tender.
Stir in the cooked quinoa and adjust the salt to taste. Just before serving, stir in the cilantro if you choose, or sprinkle on top.

Spanish Vegetable Stew image

Yield 6 servings

Number Of Ingredients 15

2 tablespoons extra-virgin olive oil
1 large onion, quartered and thinly sliced
2 to 3 cloves garlic, minced
2 cups water
1/2 cup dry white wine
3 large potatoes, peeled and diced
4 medium carrots, peeled and sliced
8 ounces white or crimini mushrooms, stemmed and sliced
1 1/2 teaspoons paprika or Spanish paprika
16 slender asparagus stalks, woody ends trimmed, cut into 1-inch pieces
One 15-ounce can imported artichoke hearts, drained and quartered
1 cup frozen green peas
1/2 cup chopped fresh parsley or cilantro
Juice of 1/2 to 1 lemon, to taste
Salt and freshly ground pepper to taste

Steps:

Heat the oil in a soup pot. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.
Add the water, wine, potatoes, carrots, mushrooms, and paprika. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 to 20 minutes, or until the potatoes and carrots are tender. Add the asparagus and cook over low heat until it is tender but still bright green, about 10 minutes.
Stir in the artichoke hearts, peas, and parsley. Season with lemon juice, salt, and pepper. Cook over low heat for 5 minutes longer. If time allows, let the stew stand off the heat for an hour or so. Heat gently before serving. If the stew is too dense, add just a bit more water, then adjust the seasonings.
Per serving:
Calories: 222
Total fat: 5g
Protein: 7g
Fiber: 10g
Carbohydrate: 37g
Cholesterol: 0mg
Sodium: 100mg

Menestra or Sopa De Verduras (Market Vegetable Soup) image

Provided by ratherbeswimmin

Categories Vegetable

Time 8h

Yield 6 serving(s)

Number Of Ingredients 18

1 poblano chile, roasted, seeded, and diced
1/2 cup dried garbanzo beans
1 small leek, trimmed of dark green leaves, cleaned, quartered, and sliced
1 small white onion, diced
1/2 small carrot, peeled and finely diced
2 garlic cloves, minced
1/2 cup fresh corn kernels
2 cups finely diced mixed seasonal vegetables (zucchini, green beans, red bell pepper, yams, green cabbage, white mushrooms, peas, kale, etc.)
1 (14 ounce) can diced tomatoes with juice
2 dried bay leaves
1 tablespoon kosher salt
1 teaspoon fresh ground black pepper
1/2 teaspoon dried thyme
8 cups water (or vegetable broth)
2 guajillo chilies, stemmed and seeded
1 tablespoon vegetable oil
2 corn tortillas
2 ounces crumbled Cotija cheese

Steps:

Combine all the soup ingredients in a 5-quart slow cooker, cover, and cook on LOW for 7 hours, checking occasionally and add more water (or broth) if needed.
Taste and adjust the seasoning.
While the soup cooks, make the garnishes.
Heat a heavy skillet over med-high heat.
Add the chiles and toast on both sides, turning occasionally and pressing down with a spatula, until dry and quite dark, but not burned.
Remove from the pan.
When the chiles are cool enough to handle, crumble into small pieces.
In the same skillet, heat the oil over medium heat.
Cut the tortillas into 1/2-inch squares and fry until crisp; drain on a paper towel.
Serve the soup very hot, garnished with some of the fried tortilla squares, a sprinkle of crumbled chiles, and some cotija cheese.