Monk's stew

Monk's Vegetable Stew – A Plant-Based Delicacy for Fasting Days

Monk's stew is a traditional recipe, full of flavors and colors, that is part of the culinary heritage of many cultures. This dish is often associated with fasting days but can be enjoyed anytime due to its rich taste and nutritional benefits. In this recipe, fresh vegetables are harmoniously combined, creating a symphony of textures and flavors. Let’s discover together how to prepare this delicious stew!

Preparation time: 20 minutes
Baking time: 45-60 minutes
Total time: 1 hour and 15-80 minutes
Number of servings: 4-6 servings

Ingredients

- 4-5 potatoes (about 600 g)
- 1 medium onion
- 2 small eggplants (or 1 large eggplant)
- 1 zucchini (about 250 g)
- 1 red bell pepper
- 1 small celery (or ½ large celery)
- 3 tomatoes (preferably orange tomatoes for a sweeter taste)
- 100 ml sunflower or olive oil
- 5 large cloves of garlic
- 1 heaping tablespoon of salt
- A few frozen baby carrots (or 1 large carrot, sliced)
- Pepper (to taste)
- Thyme (fresh or dried)
- 200 ml water
- 1 full tablespoon of tomato paste
- Fresh parsley (optional, for garnish)

Step-by-Step Preparation

1. Preparing the vegetables: Start by washing and peeling all the vegetables. Make sure the tomatoes are peeled (the orange type has a sweet taste and pleasant texture). Chop the onion finely.

2. Sauté the onion: In a pot that can be used on the stove as well as in the oven, add 100 ml of oil and heat it over medium heat. Add the chopped onion and sauté until it becomes transparent and slightly golden, which will add a deep flavor to the stew.

3. Add the vegetables: Cut the celery into small pieces, the red bell pepper into strips, and the zucchini and eggplants into cubes. Place them over the sautéed onion and mix well. This combination will provide a flavorful base for the stew.

4. Incorporate the tomatoes: Cut the peeled tomatoes into small cubes and add them to the pot, along with the juice they released. Mix everything well, ensuring the vegetables are coated with the tomato juice.

5. Add the carrots: If using frozen baby carrots, add them directly. If you prefer fresh carrots, slice them and add them to the pot. This will provide natural sweetness to the stew.

6. Add the potatoes and garlic: Cut the potatoes into cubes and add them to the vegetable mix. Also, finely chop 3 cloves of garlic and add them to the pot. These ingredients will make the stew more substantial.

7. Season: Sprinkle salt, pepper, and thyme to taste. These seasonings will enhance the flavors and add a distinct character to the dish.

8. Add the liquid: Mix 200 ml of water with a tablespoon of tomato paste and add the mixture to the pot. This will help create a delicious sauce.

9. Bake in the oven: Preheat the oven to 220 degrees Celsius. Place the pot in the oven and let it bake for 45-60 minutes without stirring. This step will allow the vegetables to caramelize and release their flavors.

10. Finishing the dish: Five minutes before turning off the oven, add the remaining crushed garlic. This will provide a fresh and intense flavor to the stew. When done, remove the pot from the oven and sprinkle fresh chopped parsley on top.

Serving and Suggestions

Monk's stew is served warm, alongside fresh pickles or a crispy summer salad. A wonderful combination would be with a salad of tomatoes, cucumbers, and onions, dressed with olive oil and balsamic vinegar. Also, a glass of dry white wine can perfectly complement the meal.

Tips and Variations

- Vegetable variations: You can experiment with different seasonal vegetables, such as mushrooms, pumpkin, or even asparagus, to give a personal touch to the recipe.
- Adding proteins: If you are not fasting, you can add cubes of tofu or oven-baked chicken to create a heartier stew.
- Alternative seasonings: Instead of thyme, you can try oregano or basil, which will offer a different aromatic profile.

Nutritional Benefits

Monk's stew is a dish rich in fiber, vitamins, and minerals, thanks to the fresh vegetables used. Tomatoes are an excellent source of lycopene, a powerful antioxidant, while garlic is known for its anti-inflammatory and immune-boosting properties. This recipe is low in calories (about 150-200 kcal per serving), making it ideal for a balanced diet.

Frequently Asked Questions

1. Can I use frozen vegetables?
Yes, frozen vegetables are a good option, especially out of season. Make sure to thaw and drain them before adding them to the recipe.

2. How long does the stew keep in the fridge?
Monk's stew keeps well in the fridge for 3-4 days. You can reheat it in the microwave or on the stovetop.

3. Is this recipe vegan?
Yes, monk's stew is completely vegan, making it an excellent choice for those following a plant-based diet.

In conclusion, monk's stew is a simple, quick, and flavorful recipe, perfect for fasting days or simply for a healthy meal. I encourage you to try it and enjoy its flavors! Bon appétit!

 Ingredients: 4-5 potatoes; 1 onion; 2 small eggplants; 1 zucchini; 1 red bell pepper; 1 small celery; 3 tomatoes (I had orange tomatoes); 100 ml oil; 5 large cloves of garlic; 1 heaping tablespoon of salt; a few frozen baby carrots (or 1 large carrot, sliced into rounds); pepper; thyme; 200 ml water; 1 full tablespoon of tomato paste; parsley (to taste)

 Tags:  vegetable stew