12 Vegetable Stew
A hearty vegetable stew packed with fresh flavors like tomatoes, zucchini, and mushrooms, perfect for vegans or anyone craving a nutritious, comforting meal.
Ingredients
- 3 to 4 medium tomatoes or 1 can whole tomatoes ⓘ
- 2 carrots, sliced ⓘ
- 2 medium potatoes, peeled and quartered ⓘ
- 1 green zucchini, sliced ⓘ
- 1 medium eggplant, peeled and sliced
- 1 medium onion, sliced or chopped ⓘ
- 2 stalks celery, sliced ⓘ
- 1/2 cup fresh dill weed ⓘ
- 1/2 pint mushrooms, halved or whole
- 1/3 medium head cabbage, sliced
- 1/2 head garlic, sliced ⓘ
- 1/2 cup black olives ⓘ
- 1/4 cup olive oil ⓘ
- 1 tablespoon tomato paste, dissolved in a little hot water
- 4 to 5 cups water ⓘ
- Salt and pepper to taste ⓘ
Instructions
- In a large pot, sauté onion and garlic in olive oil over medium heat until the onion is clear.
- Add dill weed and stir for about 1 minute. Then add the dissolved tomato paste and stir to combine.
- Add water to the pot and bring to a simmer.
- Add all the vegetables: tomatoes, carrots, potatoes, zucchini, eggplant, cabbage, celery, and mushrooms.
- Season with salt and pepper to taste.
- Cover and cook until the vegetables are tender, about 20-30 minutes.
Tips & Substitutions
To enhance flavor, consider adding a splash of balsamic vinegar or a pinch of smoked paprika. If you prefer a heartier stew, feel free to substitute sweet potatoes for regular potatoes or add cooked lentils for extra protein. Ensure the vegetables are cut uniformly for even cooking, and if you like a thicker stew, let it simmer uncovered for a few minutes.
Serving Suggestions
This 12 Vegetable Stew pairs beautifully with crusty bread or over a bed of quinoa for a filling meal. For a complete dinner, consider serving it alongside a refreshing Creamy Lebanese Tuna Salad or a light salad. You can also garnish with fresh dill or a sprinkle of feta cheese for added flavor.
Storage & Reheating
Leftover vegetable stew can be stored in an airtight container in the refrigerator for up to four days. To reheat, place it in a pot over medium heat, stirring occasionally until heated through. You can also microwave individual portions in a microwave-safe bowl, covered loosely to allow steam to escape.
Nutrition & Diet Analysis (per serving)
Each serving of 12 Vegetable Stew contains roughly 1534 calories, with 13g protein, 103g carbohydrates, and 123g fat. It is an excellent source of vitamin A (122% of the Daily Value), potassium (59% of the Daily Value), and dietary fiber (56% of the Daily Value). Note that it is relatively high in sodium, at 2118mg per serving (92% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables in this stew?
Yes, frozen vegetables can be a convenient alternative. Just add them directly to the pot without thawing. Keep in mind that frozen vegetables may require a slightly shorter cooking time, so monitor for tenderness to avoid overcooking.
Is this stew suitable for meal prep?
Absolutely! This stew is ideal for meal prep as it stores well and can be easily reheated. You can prepare a large batch and portion it into containers for quick lunches or dinners throughout the week, making it a great option for busy schedules.
What can I add for extra protein?
To boost the protein content of your stew, consider adding canned beans like chickpeas or black beans. You could also stir in some cooked quinoa or lentils just before serving. These additions will complement the Mediterranean recipes theme of the dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).