Cocido Vegetalas (Vegetable Stew)
A hearty vegetable stew bursting with fresh flavors and wholesome goodness, perfect for light, healthy meals or family dinners with comforting, natural tastes.
Ingredients
Instructions
- Put all ingredients into a saucepan; cover with water.
- Cover with lid and cook until done, about 30 minutes.
- Drain the liquid before serving.
Tips & Substitutions
To enhance the flavor, consider adding a bay leaf during cooking, or incorporate other vegetables like bell peppers or zucchini. If you want a protein boost, feel free to toss in some chickpeas or lentils. For a spicy kick, add a pinch of red pepper flakes. Experiment with fresh herbs like parsley or cilantro for a bright finish.
Serving Suggestions
Serve the Cocido Vegetalas with crusty bread or over a bed of rice for a hearty meal. A sprinkle of fresh herbs on top adds a nice touch. This dish pairs beautifully with a side salad or some roasted vegetables, making it a wholesome option for a cozy dinner. For a refreshing drink, consider serving with a Fruit Medley Punch.
Storage & Reheating
Allow the vegetable stew to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to four days. To reheat, simply warm it on the stove over medium heat, adding a splash of water if it seems too thick. Alternatively, use a microwave in short intervals, stirring in between.
Nutrition & Diet Analysis (per serving)
Each serving of Cocido Vegetalas (Vegetable Stew) contains roughly 867 calories, with 27g protein, 126g carbohydrates, and 40g fat. It is an excellent source of iron (222% of the Daily Value), calcium (111% of the Daily Value), and dietary fiber (108% of the Daily Value). Note that it is relatively high in sodium, at 775mg per serving (34% 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 instead of fresh?
Yes, frozen vegetables can be a convenient substitute. They are often flash-frozen at peak freshness, retaining their nutrients. Just make sure to adjust the cooking time, as frozen vegetables might cook faster than fresh ones.
Is this recipe suitable for meal prep?
Absolutely! This vegetable stew is perfect for meal prepping. Dividing it into individual portions makes it easy to grab for lunch or dinner throughout the week. Just ensure it’s cooled properly before storing.
Can I add meat or other proteins to this dish?
Certainly! If you prefer a non-vegetarian version, you can add cooked chicken or sausage to the stew. Just ensure to adjust cooking times so that the meat is heated through while the vegetables remain tender.
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).