Hearty Vegetable Stew
A hearty vegetable stew packed with beans, lentils, and fresh vegetables, offering rich flavors and comforting warmth perfect for wholesome, satisfying meals.
Ingredients
- 32 oz. can tomato juice ⓘ
- 14 1/2 oz. can stewed tomatoes or fresh ⓘ
- 2 cups water ⓘ
- 2 medium potatoes, chopped (unpeeled) ⓘ
- 15 oz. can garbanzo beans, drained ⓘ
- 15 oz. can kidney beans, drained ⓘ
- 1 cup lentils, rinsed and drained ⓘ
- 1 large onion, chopped ⓘ
- 2 tsp. garlic powder ⓘ
- 1 cup red peppers, seeded and diced ⓘ
- 1 cup green peppers, seeded and diced ⓘ
- 10 oz. package frozen spinach ⓘ
- 2 carrots, grated ⓘ
- 2 Tbsp. dried parsley or 1/4 cup fresh ⓘ
- 2 Tbsp. chili powder ⓘ
- 2 tsp. dried basil leaves ⓘ
Instructions
- In a 4 1/2-quart pot, combine all ingredients.
- Bring the mixture to a boil, then reduce heat.
- Simmer, covered, about 30 to 45 minutes or until lentils are tender.
Tips & Substitutions
For added depth of flavor, sauté the onion and garlic powder in a bit of olive oil before adding the rest of the ingredients. If you don’t have lentils, you can substitute with split peas. Feel free to toss in any leftover vegetables you have on hand, such as zucchini or squash, to customize the stew. This hearty dish is a great way to incorporate more vegan recipes into your meal plan.
Serving Suggestions
Serve the hearty vegetable stew with crusty bread or over a bed of quinoa for a filling meal. A dollop of sour cream or a sprinkle of grated cheese can enhance the flavors, though it remains delicious as a vegan dish. This stew pairs beautifully with Sweet Tooth Dessert to complete your meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stove over medium heat, adding a splash of water if it appears too thick. You can also microwave individual portions, stirring occasionally, until heated through. Freezing is also an option for extended storage.
Nutrition & Diet Analysis (per serving)
Each serving of Hearty Vegetable Stew contains roughly 2331 calories, with 90g protein, 351g carbohydrates, and 80g fat. It is an excellent source of vitamin C (433% of the Daily Value), dietary fiber (281% of the Daily Value), and iron (222% of the Daily Value). Note that it is relatively high in sodium, at 1160mg per serving (50% 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?
Absolutely! To adapt the recipe for a slow cooker, combine all ingredients and cook on low for 6-8 hours or on high for 3-4 hours. This method allows the flavors to meld beautifully, making for a rich and hearty stew.
What can I use instead of garbanzo beans?
If you don’t have garbanzo beans, kidney beans or black beans can be good substitutes. They will provide a similar texture and protein content, allowing you to maintain the heartiness of the stew while varying the flavors slightly.
Is it possible to make this stew spicier?
Yes! You can increase the chili powder or add a pinch of cayenne pepper to amp up the heat. Additionally, including diced jalapeños or a splash of hot sauce just before serving can give it that extra kick if desired.
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).