Hearty Vegetable Stew

WIth a base of potatoes, onions, and garlic, this stew is a breeze to make. I used an Instant Pot, or make stovetop in a heavy bottomed, large stockpot. You can also make this stew in a crock pot, adjusting for time and temperature.

Feel free to add vegetables of your choice, I love adding spinach to this recipe for the nutrition and texture. The main method here is to cook down your onions and seasonings, add potatoes and liquid, cook for a bit, then add your frozen veggies of choice.

This is a meat free recipe, but it's designed to be a great base soup to add plant or animal protein if you desire. I'll show you how to add that option. If you're in to plant based proteins, I HIGHLY recommended the Gardein brand.

Be sure to pair this soup with my Country Crust Bread!

Prep Time: 20 minutes

Serves: 12 generous bowls

METHOD:

In cooking vessel of choice, on sauté setting if using Instant Pot, or medium high heat in a stockpot, add

1/4 cup olive or avocado oil

Allow the oil to heat for a few minutes, then proceed.

(For the meat/plant based option: Add it now. Use one pound of protein of choice. Excellent choices include large diced chuck roast, ground beef, turkey, or a plant based crumbles. Sauté in the oil only until it is browned.)

Add in ~

2 large onions - Choose sweet, yellow, or white, depending on preference, large dice.

Cook until onions are translucent, lowering to medium heat, then add 6 garlic cloves, smashed and diced.

Add the following seasonings, stirring well, cooking down for a few minutes to release the flavors:

Seasonings:

2 teaspoons salt

1 tablespoon dried Italian seasoning

2 teaspoons dried oregano

1/2 teaspoon red pepper flakes (optional for more heat)

1 teaspoon dried basil

1-2 teaspoons white pepper

1 teaspoon ground black pepper

Stir in 4 cups of stock. Use beef stock if you're adding in red meat, chicken stock if you're using ground turkey, or vegetable stock if you are adding a plant based "meat" OR creating this recipe with no added protein.

Add in:

4 large or 6 medium Idaho potatoes, peeled and cut into 2 inch cubes, stirring well.

If using Instant Pot, put on stew setting and cook for 10 minutes. If using stockpot, simmer over medium high heat for 15 minutes.

Lower heat slightly and add:

1/4 cup dry white wine (or 2 teaspoons white wine vinegar)

1 (28) ounce can pureed tomatoes. Use San Marzano canned tomatoes from Italy if you can. The taste is SUPERIOR to all other canned tomato products.

Stir and low simmer for 5 minutes, then add:

1 10 ounce bag frozen green beans

1 10 ounce bag frozen spinach

1 14.5 ounce can roasted diced tomatoes

1 teaspoon sugar

dash ground cayenne pepper (optional for heat)

(other frozen vegetables to consider....lima beans, corn, peas, okra)

Stir well. Cook for 20 minutes on Instant Pot soup setting, or medium heat on stovetop for 35-40 minutes, stirring every few minutes.

Lower heat, and add 1 tablespoon unsalted butter. (optional, but adds a velvety texture and heightens flavor).

Remove from heat and let cool slightly. Adjust for salt and heat.

Serve topped with grated parmesan cheese or other toppings of your choosing.

This hearty soup is delicious served right away, but for best flavor meld, I prefer to reheat and serve after a night in the refrigerator.

This recipe is low fat, healthy, and vegan (minus the butter). Even adding meat, this is a nutrient dense soup that really satisfies.

As I always say, make it your own!