CHEAP and HEALTHY Meal Prep | HEALTHY Vegetarian Stews Recipe | Infoods
Recipes in this Video
Vegetable stew has roots in Middle Eastern cuisine, where it serves as a hearty and nutritious meal, often prepared during family gatherings. This dish embodies the region's reliance on fresh vegetables and herbs, showcasing the bounty of local produce. Today, variations of vegetable stew can be found worldwide, with each culture adding its unique twist, making it a versatile and beloved comfort food.
Ingredients
- ●onions
- ●carrots
- ●celery
- ●bell peppers
- ●zucchini
- ●potatoes
- ●garlic
- ●vegetable broth
- ●canned tomatoes
- ●olive oil
- ●bay leaves
- ●thyme
- ●parsley
- ●salt
- ●black pepper
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onions and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for 1 minute until fragrant.
- 4Add diced carrots, celery, and bell peppers; cook for 5-7 minutes until slightly softened.
- 5Incorporate diced potatoes and zucchini, stirring well to combine.
- 6Pour in vegetable broth and add canned tomatoes with their juice.
- 7Season with bay leaves, thyme, salt, and black pepper; bring to a boil.
- 8Reduce heat to low and simmer uncovered for 30-40 minutes until vegetables are tender.
- 9Taste and adjust seasoning as needed, adding fresh parsley before serving.
Ingredient Alternatives
vegetable broth
Healthier: homemade vegetable broth
Cheaper: water + vegetable bouillon
Homemade broth is lower in sodium and more flavorful.
canned tomatoes
Healthier: fresh tomatoes
Cheaper: frozen tomatoes
Fresh tomatoes provide a vibrant flavor.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point.
potatoes
Healthier: sweet potatoes
Cheaper: yams
Sweet potatoes add nutrients and sweetness.
Techniques
Equipment
Also Known As
Ingredients
- ●2 medium eggplants, diced
- ●1 large onion, chopped
- ●3 cloves garlic, minced
- ●1 inch ginger, grated
- ●2 green chilies, chopped
- ●1 can (14 oz) coconut milk
- ●2 tbsp curry powder
- ●1 tsp turmeric powder
- ●1 tsp cumin seeds
- ●1/2 tsp salt
- ●2 tbsp vegetable oil
- ●1/4 cup fresh cilantro, chopped
- ●1 tbsp lime juice
Instructions
- 1Heat the vegetable oil in a large pan over medium heat.
- 2Add the cumin seeds and let them sizzle for a few seconds.
- 3Add the chopped onion, garlic, and ginger. Sauté until the onion is translucent.
- 4Stir in the diced eggplant and cook for about 5 minutes, stirring occasionally.
- 5Add the curry powder, turmeric powder, and salt. Mix well to coat the eggplant.
- 6Pour in the coconut milk and bring the mixture to a simmer.
- 7Add the chopped green chilies and cook for another 10-15 minutes, until the eggplant is tender.
- 8Stir in the lime juice and chopped cilantro just before serving.
- 9Serve hot with rice or bread.
Equipment
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