Summer stew
Summer Vegetable Stew – a simple and delicious vegan recipe
The warm season brings a wealth of fresh vegetables, and vegetable stew is the perfect dish to take advantage of these gifts of nature. This simple and delicious vegetable stew recipe is not only ideal for fasting days, but it is also an explosion of flavors that will delight your taste buds. In the following, I will guide you step by step to achieve a savory dish, full of nutrients and colors.
Preparation time: 20 minutes
Cooking time: 40 minutes
Total time: 1 hour
Number of servings: 4-6
Ingredients:
- 2 large onions
- 3 bell peppers (you can use a combination of colors for a more attractive look)
- 600 g green beans (fresh or frozen)
- 500 g zucchini
- 6 medium potatoes
- 4 large tomatoes (or you can use canned tomatoes, depending on the season)
- A bunch of fresh parsley
- Salt (to taste)
- Pepper (to taste)
- Thyme (fresh or dried, to preference)
- Oil (olive or sunflower)
A Brief History of the Recipe
Vegetable stew is a traditional dish in many cultures, often cooked in the warm season when vegetables are at their peak. This recipe reflects the principle of healthy and sustainable cooking, being an excellent way to utilize seasonal produce. Whether served as a main course or as a side dish, vegetable stew is versatile and adaptable, and can be customized based on available ingredients.
Step by Step – Your Guide to a Perfect Stew
1. Preparing the ingredients:
Start by cleaning the vegetables. Cut the onion into large cubes, the bell peppers into strips, and the potatoes into cubes of about 2 cm. The zucchini can be sliced or cubed, depending on your preference. If using fresh green beans, trim the ends and break them into 4-5 cm pieces.
2. Sauté the onion:
In a large pot, add 2-3 tablespoons of oil and sauté the onion over medium heat for 5-7 minutes until it becomes golden and translucent. This is the perfect time to add a pinch of salt, which will help the onion release its juices.
3. Add the bell peppers:
Once the onion is well sautéed, add the strips of bell pepper and continue to sauté for another 3-4 minutes. The flavors will combine and begin to develop.
4. Incorporate the potatoes:
Now it's time to add the potato cubes. Mix well so that they combine with the other vegetables. This will add a consistent texture to your stew.
5. Green beans and zucchini:
Add the green beans and zucchini to the pot. Carefully stir everything together and let the vegetables cook together for 5 minutes, stirring occasionally.
6. Tomatoes:
If using fresh tomatoes, cut them into cubes and add them to the pot. If you choose canned tomatoes, you can add the entire contents of the can. The tomatoes will add a touch of acidity and sweetness to the stew.
7. Seasoning:
Sprinkle salt, pepper, and thyme over the vegetables to taste. If you like, you can also add a teaspoon of paprika for extra flavor. Mix everything well.
8. Final cooking:
Add enough water to cover the vegetables (about 300-400 ml) and let the stew simmer on low heat, covered, for 20-25 minutes, until the potatoes are tender.
9. Finishing the dish:
When the vegetables are cooked, taste to adjust the seasoning if necessary. Finally, add chopped fresh parsley for an extra touch of freshness.
Serving the Stew
The vegetable stew can be served warm, alongside a slice of fresh bread or a flatbread. It is also perfect as a main course, accompanied by a crunchy green salad. You can add a spoonful of plant-based yogurt or soy sour cream for extra creaminess.
Useful Tips:
- Variations: You can add other seasonal vegetables, such as carrots or zucchini, or incorporate plant-based proteins like chickpeas or lentils for a heartier meal.
- Storage: The vegetable stew keeps well in the refrigerator in airtight containers for 3-4 days. You can reheat it in the oven or on the stove.
- Nutrition: This stew is rich in fiber, vitamins, and minerals, making it an excellent choice for a healthy diet. It contains complex carbohydrates from potatoes and vegetables, making it ideal for providing energy throughout the day.
Frequently Asked Questions:
- Can I use frozen vegetables?
Yes, frozen vegetables are a good alternative and will reduce cooking time. Make sure to thaw them before adding them to the stew.
- Can I make this recipe in advance?
Absolutely! The vegetable stew is even more delicious the next day when the flavors have had time to develop.
- How can I customize the recipe?
Experiment with different herbs or add spices like curry or cumin to change its flavor profile.
This vegetable stew is not just a simple recipe, but also an excellent way to enjoy summer with all its delicious vegetables. So roll up your sleeves and enjoy a healthy and flavorful dish!
Ingredients: 2 large onions, 3 bell peppers, 600 g green beans, 500 g zucchini, 6 medium potatoes, 4 large tomatoes, a bunch of parsley, salt, pepper, thyme, oil
