Hearty Rainbow Vegetable Stew

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OMG I LOVE eating giant pot of stew like this. Seriously, after having this, my stomach was just so full I could barley move, and it felt just wonderful and fantastic, since I don’t have to worry about eating unhealthy, as I think this is possibly one of the healthiest dishes I’ve made in a while!

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I just love how many vegetables you can throw into this. I would have added even more if I had them in the house. I thought since a stew like this needs a bit of of chew, some beans would really work well since they’re also quite filling.

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I’ve recently been crazy with tomato type of soups, and I just discovered how amazing tomato paste makes everything taste! It gives it a very rich tomato taste, and I almost feel silly that I haven’t been using it in soups like this in the past!

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ARGH this stuff is just addicting. I ate one bowl (large, I might add), then felt like I wanted more, then had another, and another, and oops, the stove was empty soon, and I discovered that I had eaten so much that I weigh about a hundred tonne! Oh dear!

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Note: If the vegetable broth and/or can of bean contain no sodium, add 1/4 teaspoon more salt if you find that the taste is a little bland. Do taste it to find out. I Because I used both with sodium, I found the 1/2 teaspoon of salt was just right.

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Hearty Rainbow Vegetable Stew

1 tablespoon extra light olive oil
1 small red onion
2 cloves garlic
1 medium carrot
2 Roma tomatoes
1 red bell pepper
8 cremini/baby bella mushrooms
1/2 teaspoon Himalayan/sea salt (3/4 teaspoon if broth & beans contain no sodium)
1 jalapeno pepper
2 stalks celery
1/2 cup frozen corn
2 tablespoons tomato paste
1 tablespoon red wine (or white wine)
1 teaspoon molasses
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika
1/8 teaspoon cayenne pepper
A few sprinkles ground pepper
A pinch of red pepper flakes (or more if you prefer it spicier)
1 can pinto beans
1 cup vegetable broth
1 tablespoon cornstarch (mixed with 1 tablespoon water/vegetable broth)
A large handful kale and baby spinach leaves (I used Tuscan kale)
1 scallion

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Finely dice the red onion into small cubes, and chop the garlic into small pieces. Put it in a medium/large saucepan with a tablespoon of olive oil.

Meanwhile, chop the carrot into thin round circles and put them in a bowl.

Turn the heat for the saucepan with the onion on medium high (5-6) and let the saucepan heat up for about a minute, then cook the onions for about 6-8 minutes until they’ve browned a little. It may take longer if the stove is weaker. Be sure to stir a lot!

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While the onion is cooking, dice the tomato and bell pepper into small cubes, then use a mushroom slicer to slice the cremini mushrooms into thin pieces. You can also use a knife if you want. Keep the three in a large bowl together.

Remove the seeds from the jalapeno pepper and dice it up, then finely dice the celery into small cubes too and combine it with the frozen corn.

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After the onions have been cooked for 6-8 minutes, add the carrot and cook and stir for about 3 minutes, then add the tomato, pepper, mushroom and salt. Stir and cook for about 6 minutes. Then, add the jalapeno pepper, celery, corn and all the spices, including the tomato paste, red wine, molasses, garlic powder, onion powder, oregano, thyme, paprika, cayenne pepper, ground pepper and red pepper flakes.

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Open the can of beans and drain it, then give it a good rinse and drain again. After cooking the veggies with spices for 5 minutes, add the pinto beans, vegetable broth and simmer with the lid closed for 7 minutes. Meanwhile, mix the cornstarch and water/broth together and add it in after 7 minutes and stir.

Let it simmer for a final 2 minutes and add the kale and spinach, leave it for a minute, then turn off the heat. Finally, add the scallions after chopping them into mini circles.

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Hearty Rainbow Vegetable Stew
Serves: 4
 

Ingredients
  • 1 tablespoon extra light olive oil
  • 1 small red onion
  • 2 cloves garlic
  • 1 medium carrot
  • 2 Roma tomatoes
  • 1 red bell pepper
  • 8 cremini/baby bella mushrooms
  • ½ teaspoon Himalayan/sea salt (3/4 teaspoon if broth & beans contain no sodium)
  • 1 jalapeno pepper
  • 2 stalks celery
  • ½ cup frozen corn
  • 2 tablespoons tomato paste
  • 1 tablespoon red wine (or white wine)
  • 1 teaspoon molasses
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • ⅛ teaspoon cayenne pepper
  • A few sprinkles ground pepper
  • A pinch of red pepper flakes (or more if you prefer it spicier)
  • 1 can pinto beans
  • 1 cup vegetable broth
  • 1 tablespoon cornstarch (mixed with 1 tablespoon water/vegetable broth)
  • A large handful kale and baby spinach leaves (I used Tuscan kale)
  • 1 scallion

Instructions
  1. Finely dice the red onion into small cubes, and chop the garlic into small pieces. Put it in a medium/large saucepan with a tablespoon of olive oil.
  2. Meanwhile, chop the carrot into thin round circles and put them in a bowl.
  3. Turn the heat for the saucepan with the onion on medium high (5-6) and let the saucepan heat up for about a minute, then cook the onions for about 6-8 minutes until they’ve browned a little. It may take longer if the stove is weaker. Be sure to stir a lot!
  4. While the onion is cooking, dice the tomato and bell pepper into small cubes, then use a mushroom slicer to slice the cremini mushrooms into thin pieces. You can also use a knife if you want. Keep the three in a large bowl together.
  5. Remove the seeds from the jalapeno pepper and dice it up, then finely dice the celery into small cubes too and combine it with the frozen corn.
  6. After the onions have been cooked for 6-8 minutes, add the carrot and cook and stir for about 3 minutes, then add the tomato, pepper, mushroom and salt. Stir and cook for about 6 minutes. Then, add the jalapeno pepper, celery, corn and all the spices, including the tomato paste, red wine, molasses, garlic powder, onion powder, oregano, thyme, paprika, cayenne pepper, ground pepper and red pepper flakes.
  7. Open the can of beans and drain it, then give it a good rinse and drain again. After cooking the veggies with spices for 5 minutes, add the pinto beans, vegetable broth and simmer with the lid closed for 7 minutes. Meanwhile, mix the cornstarch and water/broth together and add it in after 7 minutes and stir.
  8. Let it simmer for a final 2 minutes and add the kale and spinach, leave it for a minute, then turn off the heat. Finally, add the scallions after chopping them into mini circles.


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