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  • Writer's pictureCurious Observer

Hearty Garden Stew

 
 

Dive into the comforting and nutritious world of the Hearty Garden Stew. This versatile stew is packed with wholesome ingredients, making it perfect for a hearty meal that is both satisfying and nourishing. Mix and match vegetables, legumes, proteins, and spices to create a flavorful stew that warms your soul.

Base Ingredients:

Soaked Legumes (Choose 1-2, 1-2 cups dry):
  • Chickpeas

  • Lentils

  • Beans (kidney, black, or pinto)

Proteins (Optional, Choose 1-2, 1-2 cups):
  • Soybean nuggets

  • Tofu, cubed

  • Paneer, cubed

  • Tempeh, cubed

Vegetables (Choose 3-4, 2-3 cups total):
  • Carrots, diced

  • Potatoes, diced

  • Bell peppers, diced

  • Zucchini, sliced

  • Tomatoes, chopped

  • Spinach or kale, chopped

  • Green beans, chopped

Stew Base:
  • Tomato Puree (2-3 cups):

    • Blend fresh or canned tomatoes to make the puree.

  • Aromatics and Spices (Choose 3-4, 1-2 teaspoons each):

    • Onions, chopped

    • Garlic, minced

    • Ginger, minced

    • Green chilies, chopped (optional)

    • Black pepper

    • Cumin powder

    • Turmeric powder

    • Coriander powder

    • Salt to taste

  • Herbs (Optional, Choose 1-2, 1-2 teaspoons each):

    • Fresh coriander, chopped

    • Fresh mint, chopped

    • Dried oregano

    • Dried thyme

Additional Ingredients (Optional, Choose 1-2, 1/4-1/2 cup each):
  • Roasted peanuts

  • Roasted cashews

Garnish:
  • Olive oil, for drizzling

  • Fresh herbs, for garnish

Method of Preparation:

  1. Soak Legumes:

    • Soak chickpeas, lentils, or beans overnight in plenty of water. Drain and rinse before using.

  2. Prepare Vegetables and Proteins:

    • Wash and chop the vegetables into bite-sized pieces.

    • If using soybean nuggets, soak them in hot water until soft, then squeeze out excess water.

    • Cube tofu, paneer, or tempeh if using.

  3. Make Tomato Puree:

    • Blend fresh or canned tomatoes to make the puree.

  4. Prepare Stew Base:

    • Heat a large pot over medium heat and add a drizzle of oil.

    • Add chopped onions and sauté until translucent.

    • Add minced garlic, ginger, and green chilies (if using) and sauté until fragrant.

    • Stir in the tomato puree and cook for a few minutes until it starts to thicken.

  5. Add Spices:

    • Add black pepper, cumin powder, turmeric powder, coriander powder, and salt. Cook for another 2-3 minutes to allow the spices to blend.

  6. Combine Ingredients:

    • Add the soaked legumes to the pot, followed by the vegetables and proteins. Mix well to combine.

    • Pour in enough water or broth to cover the ingredients, usually about 4-6 cups, depending on desired thickness.

  7. Simmer:

    • Bring the stew to a boil, then reduce the heat and let it simmer for 30-40 minutes, or until the legumes are tender and the flavors have melded together.

  8. Add Herbs and Additional Ingredients:

    • Stir in fresh herbs like coriander or mint and any additional ingredients like roasted peanuts or cashews. Simmer for another 5 minutes.

  9. Finish and Serve:

    • Taste and adjust seasoning if necessary.

    • Drizzle with olive oil and garnish with fresh herbs before serving.

Nutritional Profile:

  • Legumes: Provide plant-based protein, fiber, and essential nutrients.

  • Proteins: Add additional protein and texture.

  • Vegetables: Offer vitamins, minerals, and fiber.

  • Tomato Puree and Spices: Enhance flavor and provide antioxidants.

  • Herbs and Additional Ingredients: Add freshness and crunch.

Considerations:

  • For a vegan option, use plant-based proteins like tofu or tempeh.

  • For added richness, consider stirring in a splash of coconut milk at the end of cooking.

  • Customize the stew with seasonal vegetables and personal flavor preferences.


 

This template allows for endless combinations of ingredients, ensuring you can enjoy a different flavor every time while staying nourished and satisfied.

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