1. Quinoa and Vegetable Stew
Cook: 40 minutes
Total Time: 55 minutes
- 2 Tbsp olive oil
- 1 onion, chopped
- 1 red bell pepper, stemmed, seeded and cut into 1/2-inch pieces
- 5 garlic, minced
- 1 Tbsp paprika
- 2 tsp ground coriander
- 1 1/2 tsp ground cumin
- 6 cups vegetable broth, then more as needed
- 1 lb. red potatoes, unpeeled, cut into 1/2-inch pieces
- 1 cup prewashed or rinsed white quinoa
- 1 cup fresh or frozen corn
- 2 tomatoes, cored and chopped coarse
- 1 cup frozen peas
- Salt and pepper
- 4 oz queso fresco or feta cheese crumbled
- 1 avocado, halved, pitted and diced
- 1/2 cup minced fresh cilantro
Heat oil in a Dutch oven over medium heat. Add onion and bell pepper and saute until softened, about 5 minutes.
Stir in garlic, paprika, coriander, and cumin and cook until fragrant, about 30 seconds. Stir in broth and potatoes and bring to a boil over high heat.
Reduce heat to medium-low (I covered the pot from this point on) and simmer gently for 10 minutes.
Stir in quinoa and simmer for 8 minutes. Stir in corn (I actually waited to add corn until adding the peas since I used frozen corn) and simmer until potatoes and quinoa are just tender, about 5 – 7 minutes.
Stir in tomatoes and peas and cook until warmed through, about 2 minutes.
Remove from heat, season with salt and pepper to taste. (Stew can be refrigerated for up to 2 days. Add additional broth as needed to thin sauce when reheating). Sprinkle each serving with queso fresco, avocado and cilantro before serving.
Add additional broth as needed to thin sauce when reheating). Sprinkle each serving with queso fresco, avocado and cilantro before serving.
Do not to omit the toppings as they are key to the flavor of this soup.
2. Lentil Stew with Winter Vegetables and Mustard Greens
Cook: 45 minutes
Total Time: 50 minutes
- 1½ cups French green lentils
- 2 tablespoons apple cider viengar
- 1 tablespoon bacon fat
- 1 medium yellow onion, (chopped fine)
- 2 bay leaves
- ¾ pound celeriac, (peeled and chopped into ¼-inch dice)
- ¾ pound carrots, (peeled and chopped into ¼-inch dice)
- ½ pound parsnips, (peeled and chopped into ¼-inch dice)
- 1 teaspoon unrefined sea salt
- 1½ quarts chicken stock
- 1 dried red chili pepper
- 2 bunches mustard greens, (trimmed and sliced very thin)
- unrefined extra virgin olive oil, (to serve)
- balsamic vinegar, (to serve)
- Pour the lentils into a large mixing bowl, cover with warm water by 2 inches and stir in vinegar. Cover the bowl loosely with a kitchen towel, and leave it in a warm spot in your kitchen for 8 to 12 hours. Drain the lentils and rinse them well.
- Melt the bacon fat in a heavy-bottomed stock pot over medium heat. Toss the onions into the bacon fat, and cook them until fragrant and translucent. Stir in celeriac, carrots and parsnips. Sprinkle the vegetables with salt, cover the pot, and sweat for 6 to 8 minutes, stirring occasionally.
- Stir in lentils, chicken stock, chili pepper and bay leaves. Simmer, uncovered, for 30 to 35 minutes until lentils are tender. Pluck out the chili pepper and bay leaves.
- Turn off the heat, and stir in mustard greens. Cover and allow the greens to wilt in the residual heat of the lentils for about 5 minutes. Serve with olive oil and balsamic vinegar.
3. Root Vegetable Stew
Cook: 3 hours
- 1mediumsweet potatoes,chopped
- 1/4cupapple cider vinegar,omit for low-histamine
- 1/4cupcoconut aminos
- 1teaspoonground ginger
- 1/2teaspoonsea salt
Combine all ingredients in a slow cooker and cook on high for 3 hours.
4. Armenian Vegetable Stew
- 1 tablespoon olive oil
- 1 large onion, chopped
- 1 medium eggplant (about 1 pound), skin on, diced in 1″ pieces
- 1 green pepper, chopped
- 1 red pepper, chopped
- 1 yellow squash, chopped
- 1 zucchini, chopped
- 2 cloves garlic, minced
- Salt & pepper
- Water if needed
- 2 tablespoons tomato paste
- 1 pound ripe summer tomatoes, chopped
- 1/2 pound fresh okra, left whole if small, cut cross-wise if larger. Alternative vegetables: Potatoes, green beans, tomatillos, corn, sweet potatoes, butternut squash, etc.
- TO FINISH : 3 tablespoons lemon juice (don’t skip), Fresh parsley
- In a large, heavy pot heat olive oil until shimmery on medium high. Add onion, eggplant, peppers, yellow squash and zucchini as they’re prepped, lightly seasoning with salt and pepper with the addition of each new vegetable. Stir often, letting the vegetables begin to turn color and develop flavor. If needed, add water if to prevent scorching. Once all the vegetables are in, do add water just to cover and let simmer for a few minutes, until the peppers and squash are tender but not mushy, about 10 minutes.
- Stir in the tomato paste, tomatoes and okra, seasoning again. Bring back to a simmer and let simmer just until the tomatoes are warmed through and the okra are tender, maybe 5 minutes.
- Remove from the heat, stir in the lemon juice and a little fresh parsley. Taste and adjust the seasoning. Serve right away if you like or cover and refrigerate for some hours to allow the flavors to meld.
- GO FOR VARIETY What makes vegetable stews so special is how they so easily incorporate so many different vegetables, all in one dish. You don’t want a big pot of mush, however so aim for a variety of colors, shapes and textures. Also, cut the pieces in quite-large pieces so that even after shrinking and softening in the pot, you can distinguish one vegetable from another.
- WINTER VERSION The inspiring recipe called for a 28-ounce can of diced tomatoes and frozen okra.
- APPLE The inspiring recipe called for a chopped apple along with the eggplant, pepper and summer squash. We were all out so I skipped this but do think the addition of a little underlying sweetness would be nice. My make-do substitute of roasted golden beet just didn’t add much. 🙁
- JUST A DOLLOP I love vegetables stews with a small spoonful of dairy stirred in – Greek yogurt, cottage cheese, sour cream, etc.
5. Sausage, Vegetable, and Barley Stew
Cook: 45 minutes
Total Time: 55 minutes
- 2 cups COOKED barley (takes about 45 mins to cook – follow package instructions)
- 1 pound Italian turkey sausage, casings removed
- 1 onion, diced
- 3 carrots, peeled and diced
- 3 stalks celery, diced
- 3 cloves of garlic, minced
- 1 pinch of red pepper flakes
- 4 cups of beef stock
- 1 cup of water
- 2 tablespoons soy sauce
- 1-2 tablespoons lemon juice (to taste – I used 2)
- 1-2 tablespoons cornstarch (depending on thickness preference – I used 2)
- 4 teaspoons olive oil
- Cook your barley
- Meanwhile, heat your olive oil in a large pot over medium high heat
- Remove the casings from the turkey sausage, add to your pot, season with salt and pepper, and break up with a wooden spoon. Stir occasionally, further breaking up the pieces with a spoon, until browned
- Add your onion, carrot, celery, and garlic in with the turkey sausage – season with salt and pepper
- Cook for a few minutes until vegetables have softened a bit – add a splash of beef stock to deglaze the pot if it gets too dry
- Add your pepper flakes and beef stock
- Bring to a boil and reduce to simmer
- Simmer for 30 mins
- When the soup is done cooking, stir in your barley, soy sauce, and lemon juice*
- In a small bowl, combine your cornstarch and enough cool water to make the mixture about the consistency of milk. Whisk thoroughly
- Stir your cornstarch slurry into your soup and let simmer for a bit until it has thickened (it takes less than a minute)*
- Season to taste with salt and pepper and serve!
6. A Vegetable & White Bean Soup
Cook: 15 minutes
Total Time: 25 minutes
- 1 tablespoon (15 ml) sunflower oil
- 1 cup (140 g) diced onion
- 2 cups (280 g) chopped zucchini
- 4 ounces (120 g) green beans
- 2 cloves garlic (minced)
- 3 cups (500 g) chopped tomatoes
- 1½ cups (315 g) cooked corn kernels
- 2 15 oz (850 g) cans white beans, plus liquid
- 1 cup (235 ml) low-sodium vegetable broth
- 1 teaspoon dried basil (or more to taste)
- ½ teaspoon dried parsley (or more to taste)
- 1/8 teaspoon black pepper (or more to taste)
- 1 teaspoon salt (or to taste)
- Pinch of crushed red pepper (optional)
Warm the oil in a large pot over medium heat. Once hot, add the onions, zucchini, and green beans to the pot, sautéing for 5 minutes or until the onions are mostly translucent. Next, stir the garlic, tomatoes, and corn into the vegetables, sautéing for 3 more minutes.
Add the white beans plus liquid, vegetable broth, basil, parsley, black pepper, and optional red pepper to the pot. Simmer covered over medium-low heat for 7 minutes, stirring occasionally.
Taste the stew and season with salt, plus more herbs if you prefer. Serve hot.
~Jackie says, “Tip: At certain grocery stores you can buy grilled corn in the freezer section. I love thawing this out and using it in recipes like this one to add even more flavor.”
7. Slow Cooker Root Vegetable Stew
Cook: 6 hours
Total Time: 6 hours 30 minutes
- 1 large white onion OR 2 leeks (white portion only), chopped
- 1 lb. butternut squash, peeled, seeded and chopped
- 1 lb. carrots, peeled and chopped
- 1 lb. parsnips, peeled and chopped
- 1 lb. sweet potatoes, peeled and chopped
- 1 lb. Yukon Gold potatoes, peeled and chopped
- 2 celery ribs, stems removed and chopped
- 6 cloves garlic, peeled and thinly sliced
- 3 cups chicken or vegetable broth
- 1 bay leaf
- 1 Tbsp. fresh sage leaves, finely chopped
- 1 tsp. freshly-cracked black pepper
- 1/2 tsp. sea salt
- 2 cups chopped fresh kale
- optional: fried sage leaves for garnish (see note below)
- Add first eleven ingredients to a slow-cooker, and carefully stir to combine. Cook on low heat for 6-8 hours, or until the vegetables are tender. Remove bay leaf, and carefully stir in the kale. Let the stew continue cooking for 10 minutes or so until the kale is wilted. Season with additional salt and pepper if need be.
- Serve immediately, with the option to garnish with fried sage leaves or Parmesan cheese.
To make the fried sage leaves, heat 1/4 cup of vegetable or canola oil in a small skillet over medium-high heat until a drop of water sizzles on the surface. Add your sage leaves and let them cook for about 10 seconds, then remove with a slotted spoon and place on paper towels to drain. Sprinkle with a pinch of salt if desired.
8. Spiced Ethiopian Vegetable Stew
Yield: 4-6 servings
- 2 tablespoons ghee
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 small green cabbage (1 pound), cored and cut into 1-inch cubes
- 4 medium carrots (1 pound), cut into 1-inch rounds
- 3 teaspoons kosher salt, divided
- 1¾ pounds white potatoes, cut into 1-inch cubes (you can substitute cauliflower florets if you don’t eat potatoes—but hey, did you hear that potatoes are now Whole30-approved?)
- 2 teaspoons ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon freshly ground black pepper
- Heat the ghee and olive oil in a large saucepan over medium-high heat.
- While the fat is heating, prep all the veggies.
- Once the saucepan is hot, add the onions, cabbage, carrots, and 2 teaspoons of the salt.
- Give everything a good stir and then cover the pot. Cook the vegetables undisturbed for 10 minutes. (If your stove runs hot, you can turn down the heat to medium.)
- After the 10 minutes have elapsed, toss in the potatoes (or cauliflower) and the remaining 1 teaspoon of salt, turmeric, and cumin.
- Add some freshly ground black pepper and stir well.
- Replace the lid, decrease the heat to medium-low, and continue cooking for an additional 30 minutes or until all vegetables are fork-tender. (Using cauliflower? Check for tenderness after 15 minutes.)