Quick Veggie Stew
A hearty and colorful veggie stew featuring zucchini, peppers, mushrooms, and tofu simmered in a flavorful sugarless tomato sauce, perfect for a healthy, quick meal.
Ingredients
Instructions
- Turn medium heat on under a large pot with sugarless tomato sauce and leave on as you prepare the vegetables.
- Add the diced zucchini, bell pepper, string beans, and split mushrooms to the sauce in the pot.
- Cover and simmer for 10 to 15 minutes, until the sauce begins to boil and vegetables are tender.
- Gently stir in grated cheese or sprinkle cheese on the surface of the vegetables.
- Cover and cook just until the cheese melts before serving.
Tips & Substitutions
For added flavor, consider sautéing garlic or onions before adding the vegetables to the sauce. If you're looking for a protein boost, you can substitute the tofu with tempeh or chickpeas. Fresh herbs like basil or oregano can enhance the stew's taste. You can also use any seasonal veggies you have on hand to make this a flexible dish.
Serving Suggestions
Serve the veggie stew warm, garnished with fresh herbs or additional cheese if desired. It pairs beautifully with crusty bread or over a bed of rice or quinoa for a heartier meal. For a complete dinner, consider serving alongside a light salad or a side of roasted vegetables.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply place in a pot over medium heat, stirring occasionally, until warmed through. You can also microwave individual portions for 2-3 minutes, but be sure to cover to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Quick Veggie Stew contains roughly 184 calories, with 14g protein, 31g carbohydrates, and 4g fat. It is an excellent source of vitamin C (369% of the Daily Value), vitamin D (314% of the Daily Value), and vitamin A (46% of the Daily Value), and a good source of iron and calcium. It also contributes 9g of dietary fiber toward your daily target.
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 fresh tomatoes instead of commercial spaghetti sauce?
Yes, you can use fresh tomatoes. You would need to simmer them down first to create a sauce-like consistency. Adding a pinch of sugar can help balance the acidity of fresh tomatoes.
Is this stew suitable for freezing?
Yes, this veggie stew can be frozen. Allow it to cool completely before transferring to a freezer-safe container. It will keep well for up to 3 months. Thaw in the refrigerator overnight before reheating.
Can I make this stew spicier?
Absolutely! You can add red pepper flakes, diced jalapeños, or a splash of hot sauce to bring some heat to the stew. Adjust the amount to your taste preference and enjoy a spicy twist!
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).