Vegetarian Stew

Name: Vegetarian Stew
Prep time: 30 min
Cook time: 75 min
Total time: 105 min
Ingredients: 4 tablespoons olive oil, or as needed; 2 medium carrots, sliced; 1 medium onion, chopped; 1 stalk celery, sliced; 4 large cloves garlic, diced; 1 bay leaf; 1 tablespoon ground coriander; 2 teaspoons mild curry powder; 1 teaspoon dried oregano; 0.25 teaspoon ground cinnamon; salt and ground black pepper to taste; 6 cups water; 2 cups dry lentils, rinsed; 1 (15 ounce) can tomato sauce; 8 baby Yukon Gold potatoes, halved; 1 (15 ounce) can red kidney beans, rinsed and drained; 1 (14.5 ounce) can stewed tomatoes; 1 tablespoon natural peanut butter, or to taste

4.0

(1)

1 Review

2 Photos

This ingredient-dense vegetarian stew is hearty, filling, and can be eaten on its own. It's easy to make, freezes very well, and tastes even better the next day.

Recipe by natalie

Published on January 7, 2010

2

Prep Time:

30 mins

Cook Time:

1 hrs 15 mins

Total Time:

1 hrs 45 mins

Servings:

8

Yield:

8 servings

Jump to Nutrition Facts

Ingredients

4 tablespoons olive oil, or as needed
2 medium carrots, sliced
1 medium onion, chopped
1 stalk celery, sliced
4 large cloves garlic, diced
1 bay leaf
1 tablespoon ground coriander
2 teaspoons mild curry powder
1 teaspoon dried oregano
¼ teaspoon ground cinnamon
salt and ground black pepper to taste
6 cups water
2 cups dry lentils, rinsed
1 (15 ounce) can tomato sauce
8 baby Yukon Gold potatoes, halved
1 (15 ounce) can red kidney beans, rinsed and drained
1 (14.5 ounce) can stewed tomatoes
1 tablespoon natural peanut butter, or to taste

Directions

Heat olive oil in a large soup pot over medium heat. Add carrots, onion, and celery. Cover and cook until onions are translucent, about 3 minutes. Add garlic, bay leaf, coriander, curry powder, oregano, cinnamon, salt, and pepper; saute for 2 minutes.
Stir in water, lentils, and tomato sauce and increase heat to high. Cover and bring to a boil; this is necessary to aid in digestion.
Slowly add potatoes, kidney beans, canned tomatoes, and peanut butter. Cover and boil for 3 minutes longer. Reduce heat to the lowest setting. Cover and cook until all vegetables are tender and flavors have melded, about 1 hour.

Cook's Notes:

For less fat, skip the olive oil and simmer the celery, onions, and carrots in fat-free vegetable broth.

You can use baby Dutch yellow potatoes or baby red potatoes instead of Yukon Gold.

This is also a great slow cooker meal.

Nutrition Facts (per serving)

429	Calories
9g	Fat
70g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 429
% Daily Value *
Total Fat 9g	12%
Saturated Fat 1g	6%
Sodium 537mg	23%
Total Carbohydrate 70g	25%
Dietary Fiber 23g	81%
Total Sugars 6g
Protein 20g
Vitamin C 13mg	64%
Calcium 100mg	8%
Iron 6mg	34%
Potassium 855mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.