Description
This Hearty Plantiful Stew is inspired by Plantiful Kiki’s focus on nutritious, plant-based meals. It’s a warm, comforting stew packed with a variety of vegetables, legumes, and spices, perfect for a wholesome dinner.
Ingredients
Scale
- 1 tablespoon olive oil (optional, can use water for oil-free cooking)
- 1 onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, chopped
- 1 can diced tomatoes (15 oz)
- 1 can chickpeas, drained and rinsed (15 oz)
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- Salt and pepper to taste
- 2 cups spinach, roughly chopped
Instructions
- In a large pot, heat the olive oil (or water) over medium heat. Add the onion and garlic, sautéing until the onion is translucent.
- Add the carrots, celery, and bell pepper, cooking for another 5 minutes.
- Stir in the diced tomatoes, chickpeas, vegetable broth, thyme, and basil. Bring to a boil.
- Reduce heat and simmer for 20 minutes, or until the vegetables are tender.
- Season with salt and pepper to taste.
- Just before serving, stir in the spinach and cook until wilted.
- Serve hot.
Notes
- This stew is versatile; feel free to add other vegetables like potatoes, zucchini, or kale.
- For a heartier meal, serve with brown rice or whole grain bread.
- Prep Time: 10
- Cook Time: 30
- Category: Main Course
- Method: Stewing
- Cuisine: Plant-Based
Nutrition
- Serving Size: (Per serving, approximate)
- Calories: 200-250 kcal
- Sugar: 5-7 g
- Sodium: 300-500 mg
- Fat: 3-5 g (if using oil)
- Saturated Fat: 0.5-1 g
- Carbohydrates: 35-40 g
- Fiber: 8-10 g
- Protein: 8-10 g
- Cholesterol: 0 mg