Farm Fresh Vegetable Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
56%
Farm Fresh Vegetable Stew
45 min.
7
264kcal

Suggestions

This farm-fresh vegetable stew is a hearty and flavorful dish that's perfect for a cozy night in. With a variety of fresh vegetables, this stew is a celebration of seasonal produce. The eggplant adds a creamy texture, while the assortment of bell peppers brings a burst of color and sweetness to the dish. The lentils and kidney beans provide a good source of plant-based protein, making this stew a well-rounded and nutritious meal.

This recipe is not only delicious but also highly customizable. You can adjust the types and amounts of vegetables based on what's in season or your personal preferences. It's a great way to use up any leftover veggies in your fridge. The stew is also easy to prepare in large batches, making it perfect for meal prep or feeding a crowd.

One of the best things about this vegetable stew is its versatility. It can be enjoyed as a comforting lunch or a satisfying dinner. Serve it with a side of crusty bread to soak up all the delicious flavors, or enjoy it on its own for a lighter meal. This stew is also an excellent option for vegetarians and vegans, as it's naturally free of meat and dairy.

Whether you're looking for a healthy and hearty meal or simply wanting to showcase the best of the season's produce, this farm-fresh vegetable stew is a must-try. With its vibrant colors, aromatic spices, and wholesome ingredients, it's sure to become a favorite in your recipe repertoire.

Ingredients

  • 0.1 cup olive oil extra virgin 
  • 10 cloves garlic chopped
  •  onion diced
  • cups pasilla peppers diced sweet green red italian assorted ( , and bell)
  • 1.5 cups carrots diced
  • 0.5 cup celery (4 stalks)
  • cups eggplant salted diced ()
  • 0.5 cup green beans 
  •  to 3 sized squashes diced yellow
  •  zucchini diced
  •  tomatoes diced
  • teaspoon thyme sprigs fresh
  • teaspoon cumin 
  • teaspoons kosher salt 
  • teaspoon oregano dried
  • cans kidney beans drained and rinsed
  • ounces lentils cooked for 8 minutes

Equipment

  • paper towels
  • pot
  • peeler

Directions

  1. Advanced Prep work
  2. Cut an eggplant into rounds.
  3. Lay the eggplant on a paper towel and sprinkle with kosher salt. After about 15 minutes, dice and add to the stew.
  4. Remove the skins from the tomato. If you have a soft skin peeler, you can use it to remove the skins. Otherwise, you can blanch the tomatoes in boiling water, scoring the tops first, and then removing the skins.
  5. Cook the lentils in boiling water for 8 minutes, drain and run under cool water.
  6. Cooking Instructions
  7. In a large stock pot, heat olive oil on a medium heat.
  8. Saute the garlic for just a minute and add the onions. Season with 2 teaspoons of kosher salt and cook for about 10 minutes. Begin adding the other vegetables gradually, starting with the peppers, carrots and squash. When all the vegetables are in the stew, add the thyme, cumin, salt and oregano.
  9. Let the vegetables simmer until tender as a stock begins to form.
  10. Mix in the lentils and kidney beans. Simmer for as long as you have, up to an hour and a half.

Nutrition Facts

Calories264kcal
Protein19.12%
Fat16.58%
Carbs64.3%

Properties

Glycemic Index
63.36
Glycemic Load
11.64
Inflammation Score
-10
Nutrition Score
28.946956521739%

Flavonoids

Delphinidin
20.08mg
Naringenin
0.48mg
Apigenin
0.22mg
Luteolin
3.27mg
Isorhamnetin
2.36mg
Kaempferol
0.54mg
Myricetin
0.2mg
Quercetin
11.96mg

Nutrients percent of daily need

Calories:263.57kcal
13.18%
Fat:5.17g
7.96%
Saturated Fat:0.81g
5.04%
Carbohydrates:45.14g
15.05%
Net Carbohydrates:30.02g
10.92%
Sugar:12.83g
14.26%
Cholesterol:0mg
0%
Sodium:1698.53mg
73.85%
Protein:13.42g
26.85%
Vitamin A:5689.95IU
113.8%
Vitamin C:85.65mg
103.82%
Fiber:15.13g
60.5%
Manganese:1.12mg
56.24%
Folate:157.66µg
39.41%
Vitamin B6:0.72mg
35.85%
Potassium:1227.73mg
35.08%
Vitamin K:33.33µg
31.74%
Phosphorus:299.39mg
29.94%
Magnesium:96.59mg
24.15%
Vitamin B1:0.36mg
24.12%
Copper:0.48mg
23.8%
Iron:4.18mg
23.25%
Vitamin B2:0.31mg
17.97%
Vitamin B3:2.72mg
13.62%
Zinc:1.96mg
13.07%
Calcium:114.78mg
11.48%
Vitamin E:1.71mg
11.41%
Vitamin B5:0.91mg
9.08%
Selenium:3.55µg
5.07%
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