Healthy Vegetable Stew
A hearty and nutritious vegetable stew packed with tender potatoes, kidney beans, and crunchy celery. Flavored with spices and tomato sauce, it offers a comforting, wholesome meal perfect for vegetarians or anyone seeking a healthy, filling dish that can be easily prepared in the oven.
Ingredients
Instructions
- Arrange sliced onion, diced raw potatoes, drained kidney beans, uncooked rice, and sliced celery in layers in a covered casserole sprayed with Pam.
- Preheat oven to 325°F (163°C).
- Mix salt, chili powder, Worcestershire sauce, pepper, and tomato sauce well and pour over the layered ingredients in the casserole.
- Cover and simmer in the oven for 1 1/4 hours or until the potatoes are tender.
- Check occasionally to ensure it does not boil dry, but do not stir.
Tips & Substitutions
For a heartier stew, consider adding diced carrots or bell peppers to the mix. You can also use quinoa instead of rice for a protein boost. If you prefer a bit of heat, add a dash of cayenne pepper. Ensure to check the liquid level during cooking; if it seems dry, a splash more water can help. This stew is perfect for meal prep as it tastes even better the next day.
Serving Suggestions
Serve this healthy vegetable stew with crusty bread or a side of Leslie's Salad for a refreshing complement. It pairs beautifully with Mint Tea, enhancing the meal experience. For a complete dinner, consider adding a side of Quick Cinnamon Nut Coffee Cake for dessert, creating a delightful contrast to the savory stew.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, transfer the stew to a saucepan over medium heat until warmed through, adding a little water if it thickens too much. This stew also freezes well; portion it into freezer-safe containers for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Healthy Vegetable Stew contains roughly 955 calories, with 40g protein, 152g carbohydrates, and 25g fat. It is an excellent source of dietary fiber (162% of the Daily Value), vitamin C (130% of the Daily Value), and iron (86% of the Daily Value). Note that it is relatively high in sodium, at 2461mg per serving (107% 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 make this stew in a slow cooker?
Yes, you can adapt this recipe for a slow cooker. Layer the ingredients as instructed, then cook on low for 6-8 hours or on high for 3-4 hours until the potatoes are tender. Keep an eye on the liquid levels and add water if necessary.
Is this stew suitable for vegans?
Absolutely! This vegetable stew is naturally vegan, as it contains no animal products. Just ensure that the Worcestershire sauce you use is vegan-friendly. It's a nutritious option for anyone following a plant-based diet.
Can I add other vegetables to this recipe?
Definitely! Feel free to incorporate any vegetables you like, such as zucchini, green beans, or peas. Just be mindful of cooking times, as some vegetables may cook faster than potatoes. Experiment with seasonal vegetables for variety.
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).