Easy Veggie Stew

  • Recipe
  • Nutrition
  • Notes
Recipe

Easy Veggie Stew (Total Time 40 Minutes --- Servings 4)

Nutrition

Easy Veggie Stew

Amount Per Serving

Calories 360Calories from Fat 81

% Daily Value*

Fat 9g14%

Carbohydrates 55g18%

Fiber 12g48%

Sugar 10g11%

Protein 12g24%

*Percent Daily Values are based on a 2000 calorie diet.

Notes

I used 1 tablespoon each of the fresh herbs (thyme, rosemary, and

oregano). Feel free to use less or dried herbs instead.

The stew/soup will thicken once it cools. Simply reheat with a generous

splash of either vegetable broth or plant-based milk.

If using canned peas, add them at a later stage.

Recipe serves 4. Nutrition facts are for one serving.

This hearty veggie stew contains green peas, potatoes, carrots, and other healthy vegetables. The vegan pea soup recipe is dairy-free, gluten-free, and easy to make in just one pot. It's a perfect side dish, appetizer or comforting weeknight dinner.


Cuisine Mediterranean

Prep Time15 minutes

Cook Time25 minutes

Total Time40 minutes

Servings 4

Ingredients


1 tbsp oil

1 medium white onion diced

3 medium (200 g) carrots diced

5 small (500 g) potatoes chopped

1 medium (70 g) stalk celery with greens, finely sliced

3 garlic cloves minced

1/2 to 1 tbsp fresh thyme or 1 tsp dried (*see notes)

1/2 to 1 tbsp fresh rosemary or 1 tsp dried

1/2 to 1 tbsp fresh oregano or 1 tsp dried

1 1/2 tsp sea salt or to taste

1/2 tsp black pepper or to taste

1/3 tsp nutmeg

1/4 tsp smoked paprika

1/4 tsp red pepper flakes or less if sensitive to heat

3 cups (720 ml) vegetable broth or water

2 1/3 cup (350 g) frozen peas (*see notes)

1/2 cup (120 g) dairy-free heavy cream or canned coconut milk

2 tbsp cornstarch or arrowroot flour

1/2 cup (120 ml) white wine or more vegetable broth (*see instructions)


Instructions


Heat oil over medium heat in a pan and add the onion. Sauté for about

2-4 minutes, stirring frequently.

Add carrots, potatoes, celery, garlic, and all herbs + spices. Sauté for a further one minute, then add vegetable broth.

Bring to a boil over high heat. Cook for about 5 minutes, then add the

frozen peas and cook for 15 more minutes or until veggies and peas are softened.

In a small bowl, mix cornstarch with vegan heavy cream or canned coconut milk with a whisk.

Pour the milk into the stew, also add white wine (or use more broth/or

plant-based milk for a creamier soup) and let simmer for a further 3-4 minutes.

Taste and adjust seasonings. Add more salt/pepper/spices to taste. You can blend half of the soup with an immersion blender to make it creamier.

Garnish with fresh herbs (optional) and enjoy! Store leftovers covered in the refrigerator for up to 3 days. The stew can be frozen!