Vegetarian Stew
A hearty vegetarian stew packed with tomatoes, beans, spinach, and pasta, offering rich flavors and nutritious ingredients perfect for a comforting, meat-free meal.
Ingredients
- 1 qt. tomato juice ⓘ
- 2 (15 oz.) cans stewed tomatoes ⓘ
- 2 c. water ⓘ
- 2 medium potatoes, unpeeled and diced ⓘ
- 1 (15 oz.) can garbanzo beans, drained ⓘ
- 1 (15 oz.) can kidney beans, drained ⓘ
- 1 c. red pepper, diced ⓘ
- 1 c. green pepper, diced ⓘ
- 1 (10 oz.) pkg. frozen chopped spinach ⓘ
- 2 carrots, sliced ⓘ
- 1 large onion, diced ⓘ
- 1 c. lentils, rinsed and drained ⓘ
- 2 Tbsp. dried parsley ⓘ
- 2 tsp. dried basil leaves ⓘ
- 2 tsp. garlic powder ⓘ
- 1 tsp. ground cumin ⓘ
Instructions
- In a large kettle, combine tomato juice, stewed tomatoes, water, potatoes, garbanzo beans, kidney beans, red and green peppers, frozen chopped spinach, carrots, onion, lentils, dried parsley, dried basil leaves, garlic powder, and ground cumin.
- Bring the mixture to a boil, then reduce heat, cover, and simmer until the lentils are tender, about 45 minutes.
- Add the small seashell macaroni and continue to simmer until the pasta is cooked through.
Tips & Substitutions
For added depth, consider incorporating some fresh herbs like thyme or rosemary. If you don't have lentils, split peas can be a good substitute. To enhance flavor, sauté the onions and garlic in a bit of olive oil before adding them to the pot. Adjust the seasoning based on your palate, and feel free to add more vegetables based on what's in your fridge. This stew is versatile and can easily accommodate additional ingredients.
Serving Suggestions
Serve the vegetarian stew hot, garnished with fresh parsley or a sprinkle of Parmesan cheese for added flavor. It pairs wonderfully with crusty bread or a light salad, such as Peach Glow Salad, for a balanced meal. For a heartier option, try serving it alongside a side of Dill Pickles for a tangy contrast. This dish is perfect for meal prep and makes excellent leftovers.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to five days. To reheat, simply warm the stew on the stovetop over medium heat, stirring occasionally, until heated through. If it's too thick, add a splash of water or vegetable broth to reach your desired consistency. This stew can also be frozen for up to three months.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetarian Stew contains roughly 2121 calories, with 83g protein, 328g carbohydrates, and 64g fat. It is an excellent source of dietary fiber (273% of the Daily Value), iron (222% of the Daily Value), and vitamin A (169% of the Daily Value). Note that it is relatively high in sodium, at 1088mg per serving (47% 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 ahead of time?
Absolutely! This stew actually tastes better the next day as the flavors meld together. You can prepare it in advance and store it in the refrigerator. Reheat it on the stove or in the microwave before serving. Just be sure to check the consistency and adjust with a little water or broth if needed.
What can I add to make it spicier?
If you want to add some heat, consider including diced jalapeños or a pinch of red pepper flakes during cooking. You can also stir in some hot sauce just before serving to customize the spice level to your liking. Adjust gradually to ensure it doesn't overwhelm the other flavors.
Is this recipe suitable for a vegan diet?
Yes, this vegetarian stew is inherently vegan as it contains no animal products. It's a wholesome option loaded with plant-based protein from the lentils and beans. Feel free to customize it further by adding more vegetables or using vegetable broth instead of water for a richer flavor.
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).