Hot Veggie Stew
A hearty, vegetable-packed stew with savory tomato flavors and a spicy kick, perfect for cozy meals and suitable for vegetarians and vegetable lovers alike.
Ingredients
- 1 Tbsp. olive oil ⓘ
- 1 c. chopped onion ⓘ
- 4 minced garlic cloves ⓘ
- 1 medium zucchini, sliced thin
- 8 oz. fresh mushrooms ⓘ
- 15 oz. can kidney beans, rinsed and drained ⓘ
- 14 oz. can green beans ⓘ
- 8 oz. can tomato sauce
- 2 (15 oz.) cans diced tomatoes ⓘ
- 2/3 c. cracked wheat (bulgar) ⓘ
- 15 oz. can vegetable stock or chicken bouillon ⓘ
- 1/4 c. fresh parsley ⓘ
- 1 tsp. Italian seasoning ⓘ
- 1 1/2 tsp. crushed red pepper ⓘ
Instructions
- Saute chopped onion and minced garlic in olive oil until fragrant.
- Add sliced zucchini, sliced mushrooms, rinsed kidney beans, and green beans; cook for 5 minutes.
- Add tomato sauce, diced tomatoes, cracked wheat, vegetable stock or chicken bouillon, parsley, Italian seasoning, and crushed red pepper.
- Cover and simmer the stew for 30 minutes.
Tips & Substitutions
For a heartier stew, consider adding diced potatoes or carrots along with the zucchini. If you're short on time, pre-chopped vegetables can be a great time-saver. You can substitute cracked wheat with quinoa or barley if needed. For a milder heat, reduce the crushed red pepper or omit it entirely. This dish is versatile and can easily adapt to your taste preferences.
Serving Suggestions
Serve the hot veggie stew with a sprinkle of fresh parsley on top for added flavor and color. It pairs beautifully with crusty bread or over a bed of rice for a complete meal. For a lighter option, consider serving it alongside a fresh garden salad. This dish is also a great main course if you're exploring vegan recipes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the stew on the stovetop over medium heat until heated through, stirring occasionally. You can also microwave it in a microwave-safe bowl, covering it loosely to avoid splatters, for about 2-3 minutes or until hot.
Nutrition & Diet Analysis (per serving)
Each serving of Hot Veggie Stew contains roughly 1472 calories, with 38g protein, 142g carbohydrates, and 92g fat. It is an excellent source of vitamin C (163% of the Daily Value), iron (118% of the Daily Value), and dietary fiber (110% of the Daily Value). Note that it is relatively high in sodium, at 1418mg per serving (62% 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 ones?
Yes, frozen vegetables can be a convenient substitute and will work well in this recipe. Just add them directly to the pot without thawing, and adjust the cooking time slightly, as they may cook faster than fresh vegetables.
Is this stew suitable for meal prep?
Absolutely! This stew stores well and flavors often improve after a day in the fridge. Prepare a large batch to enjoy throughout the week, making it a perfect choice for meal prep enthusiasts.
How can I make this stew spicier?
To add more heat, consider incorporating additional crushed red pepper, or even a splash of hot sauce. You could also add diced jalapeños or a sprinkle of cayenne pepper for an extra kick. Adjust the spice level to your preference!
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).