Vegan stew
Lenten food is a true treasure of gastronomy, a simple and delicious recipe that reminds us of the joys of family meals. This dish is not only an excellent option for those observing Lent, but also a healthy choice for anyone who wants to enjoy a dish full of flavors and nutrients. I invite you to discover step by step how to prepare a Lenten dish that will delight your taste buds!
Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4
Necessary ingredients:
- 4 medium onions, julienned
- 2 large carrots, cut into sticks
- 6 medium potatoes, peeled and diced
- 1 small bell pepper, diced
- 50 ml sunflower oil
- 2 tablespoons tomato paste
- Salt, to taste
- Boiled water
The story behind the recipe:
Lenten food has deep roots in the culinary traditions of many cultures, often prepared on fasting days or during holidays. This simple recipe, based on fresh vegetables, not only offers a delicious taste but also a vibrant palette of colors, making every meal a celebration of the senses.
Preparation method:
1. Preparing the vegetables: Start by washing all the vegetables well. Cut the onion into julienne or thin strips, the carrots into sticks, and the potatoes and bell pepper into cubes. These cuts not only enhance the appearance of the dish but also help with even cooking of the vegetables.
2. Sautéing the onion: In a large pot, add the sunflower oil and let it heat up a bit. Add the chopped onion and sauté over medium heat, stirring occasionally. The onion should become translucent and slightly golden, in about 5-7 minutes. This is when its aroma develops, providing a delicious foundation for your dish.
3. Adding the carrots: Once the onion is ready, add the chopped carrots and mix well. Let them sauté together for another 5 minutes, so the carrots release their natural sweetness and combine perfectly with the onion.
4. Boiling the vegetables: Now it's time to add boiled water until it covers the vegetables by about 2 fingers. Cover the pot with a lid and let the vegetables boil for 10-15 minutes, until the carrots are half cooked.
5. Adding the potatoes and bell pepper: Once the carrots are almost done, add the diced potatoes and bell pepper. Mix everything well so that the vegetables combine. Let the dish boil over medium heat for another 15-20 minutes or until the potatoes are tender.
6. Finalizing the dish: After the vegetables are cooked, add the 2 tablespoons of tomato paste. Mix well and let it boil for another 2-3 minutes, so the flavors blend harmoniously.
7. Serving: The Lenten dish can be served warm, alongside slightly smoked polenta, for a contrast of textures and flavors. A fresh salad or pickles are excellent options that perfectly complement the dish. If you are not fasting, this dish pairs wonderfully with a juicy barbecue.
Useful tips:
- You can also add other vegetables, such as zucchini or squash, to diversify the recipe.
- If you prefer a more intense flavor, you can add spices such as black pepper, paprika, or herbs like thyme or dill.
- Make sure to use fresh vegetables for a richer flavor.
- This dish can be stored in the refrigerator and reheated the next day, tasting even better.
Nutritional information (per serving):
- Calories: approximately 220 kcal
- Protein: 4 g
- Fat: 5 g
- Carbohydrates: 40 g
- Fiber: 6 g
Frequently asked questions:
1. Can I add frozen vegetables?
Yes, but the cooking time will need to be adjusted, as frozen vegetables may release water during cooking.
2. How can I make this recipe spicier?
Add chili peppers or chili flakes for an extra kick.
3. Can this dish be frozen?
Yes, it is an excellent option! You can freeze it and reheat it later without any problems.
This Lenten food recipe is not only a tasty dish but also a healthy choice, full of nutrients and colors. So, don't hesitate to try it and surprise your family with a delicious meal!
Ingredients: 2 large carrots, 4 medium onions, 6 medium potatoes, 1 small bell pepper, salt, 2 tablespoons of CIRIO tomato concentrate, 50 ml sunflower oil
