As the weather turns cooler, there’s nothing quite like a hearty stew to warm you up from the inside out. Plant-based stews are not only comforting and satisfying, but they also pack a nutritional punch, making them an excellent choice for anyone looking to incorporate more plant-based meals into their diet. Let’s explore what makes a great plant-based stew and how you can create your own.
Why Plant-Based Stew?
Nutrient-Rich: Plant-based stews are loaded with vitamins, minerals, and antioxidants. With a variety of vegetables, legumes, and whole grains, they provide essential nutrients that support overall health.
Versatile: One of the best things about stew is its flexibility. You can use whatever vegetables are in season or what you have in your pantry. This makes it a great option for reducing food waste and experimenting with flavors.
Easy to Prepare: Stews are simple to make. Just chop your ingredients, throw them in a pot, and let them simmer. This hands-off approach is perfect for busy weeknights.
Budget-Friendly: Many plant-based ingredients are affordable, making stews a great option for those looking to eat healthy on a budget.
Key Ingredients for a Plant-Based Stew
Base: Start with a flavorful base. Onions, garlic, and ginger add depth to your stew. Sauté them in olive oil or vegetable broth for a fragrant foundation.
Vegetables: The heart of any stew. Root vegetables like carrots and potatoes provide substance, while leafy greens like kale or spinach add a nutritional boost. Seasonal vegetables can add variety and freshness.
Legumes: Beans, lentils, and chickpeas not only add protein but also create a hearty texture. They can help make your stew filling and satisfying.
Grains: Adding grains like quinoa, barley, or brown rice can enhance the stew’s heartiness and keep you full longer.
Broth: Use vegetable broth for a rich, savory flavor. Homemade broth can elevate the dish, but store-bought options work just as well.
Spices and Herbs: Don’t forget to season your stew! Common spices include cumin, paprika, and thyme, while fresh herbs like parsley or cilantro can brighten the dish right before serving.
A Simple Plant-Based Stew Recipe
Ingredients:
1 onion, diced
3 cloves garlic, minced
1 8oz package of soy curls (soak in 3 cups of warm water)
1/2 tsp garlic powder
1/2 tsp black pepper
3 Tbsp flour
2 Tbsp olive oil
4 carrots, sliced
2 potatoes, peeled and diced
4 celery stocks
1 cup peas
6 cups vegetable broth *I use Thrive Life Vegetarian chicken bouillon and water. **1 tsp per cup of water
3 Tbsp tomato paste
1 tsp dried rosemary
1/2 tsp dried thyme
1/2 cup water
1/4 cup cornstarch
Salt and pepper to taste
Fresh herbs for garnish (optional)
Instructions:
Break soy curls into bite size pieces. soak in 3 cups of warm water with Thrive Life vegetarian beef bouillon for 10 min. drain and toss with garlic powder, pepper and flour.
Add a little olive oil, Onion and garlic and soy curls in to pan, cook for 3-4 min. Add vegetable broth and stir,
Stir in potatoes, carrots, celery, tomato paste, Rosemary and thyme. Reduce heat and simmer for 30 min.
Make corn starch slurry by adding water and cornstarch together in a small bowl. pour into Stew until you reach your thickness that you like.
Stir in peas and simmer for 5 min. season with salt and pepper, top with parsley on top.
Tips for Perfecting Your Stew
Let It Simmer: The longer you let your stew simmer, the more the flavors meld together. A slow cooker can be your best friend here.
Make It Ahead: Stews often taste even better the next day as the flavors continue to develop.
Freeze Leftovers: Make a big batch and freeze portions for a quick meal later.
Conclusion
A plant-based stew is not only nourishing but also a canvas for creativity in the kitchen. With endless variations, you can enjoy different flavors and textures every time you make it. So grab your favorite vegetables, gather your spices, and dive into the comforting world of plant-based stews! Whether you’re a seasoned cook or a beginner, this dish is sure to become a staple in your home. What's your favorite Stew ingredient?
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