Recipe: Vegetarian Stew
This vegetarian stew recipe serves 6-10 people depending upon their appetites.
We love this stew. In my house we make it about once a week. It smells so good while it's cooking. And it's fun to go to the market and pick out the fresh ingredients.
We freeze about a third of it and thaw it later in the week, but between the two of us we consume the whole batch within four or five days. Yes, we really love it.
Well, why not? It tastes great and has nothing but good ingredients in it.
How do you like this?
- 2 32 oz. Vegetable Broth
- 1 Avocado, mashed
- 4 shakes Black Pepper
- 2 handfuls Pearled Barley
- 2 handfuls Dried Lentils
- 2 to 3 Medium Parsnips, peeled and chopped
- 2 Yellow Onions, peeled and chopped
- 4 cloves Fresh Garlic, peeled and finely chopped
- 2 Good Sized Leeks, chopped
- 2 bunches Scallions, chopped
- 12 oz. Organic Green Beans, sliced
- 12 oz. Baby Carrots, sliced
- 1 Very Large Sweet Potato, peeled and cubed
- 1-Half Medium to Large Butternut Squash, peeled and cubed
- 6 Medium Crimini Mushrooms, sliced
- 4 stalks Celery, sliced
- 8 to 12 cups Water, added gradually
Step by Step
- Pour the broth and 2 cups of water into a 16-quart stock pot over a high flame.
- Wash (and peel as necessary) the vegetables
- Scoop out and mash the avocado thoroughly. Then put it in a cup with about 8 oz. water and stir in the pepper. When the avocado is as liquid as possible, pour it into the soup.
- When the soup begins to boil, reduce flame to simmer.
- Add the barley and the lentils.
- Finely chop the garlic and add.
- For the rest of the ingredients, chop them up into chunks that would fit on a soup spoon and add them. I suggest adding the sweet potato and squash last so that they maintain their individuality rather than dissolving in the broth.
- Add water to taste as you add the other ingredients. This controls the thickness of the stew. Personally I like it thicker in consistency, less watery. I like it so thick that there is some resistance to the spoon as I stir.
The Author Cooking Veggie Stew
Over time I realized that certain choices work better than others. For example, I add the ingredients more or less in the order listed above, having thought about what is best dissolved and what is best maintaining its integrity. Also I have found that if I chop the vegetables more coarsely they tend to produce a stew with distinctly different flavors by the spoonful.
The sweet potato and squash add some nice color as well as flavor, so I put them in close to the end so that they stay more or less whole. Bigger chunks of these vegetables are less likely to break up.
- Instead of using a commercial vegetable broth, make your own. About 66% of the salt in this dish comes from the commercial broth.
- Experiment with different quantities of the various ingredients.
- A tablespoon of olive oil can add richness and flavor.
- Try adding other vegetables like white beans, bok choy, red onion and/or shallots
I have found that this stew always comes out a little differently because the sizes of vegetables vary widely and because there are subtle differences in flavors between individual veggies. One batch of celery might be more bitter and another sweeter. One squash may be sweeter than another. Keeps things interesting.
|Serving size: 16 oz.|
|Calories from Fat||189|
|% Daily Value *|
|Fat 21 g||32%|
|Saturated fat 0 g|
|Unsaturated fat 21 g|
|Carbohydrates 28 g||9%|
|Sugar 6 g|
|Fiber 5 g||20%|
|Protein 3 g||6%|
|Cholesterol 0 mg|
|Sodium 255 mg||11%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
© 2014 Tom rubenoff