Discovering Quick Vegan Stew
I first came across the idea for Quick Vegan Stew during a particularly hectic week. I needed a dish that was hearty, flavorful, and quick to prepare. The simplicity of a one-pot meal appealed to me, and the thought of combining fresh, vibrant vegetables with aromatic herbs sounded perfect. As I started experimenting, I knew this recipe would become a staple in my kitchen. Quick Vegan Stew quickly turned into my go-to solution for busy weeknights when I wanted something nutritious without spending hours in the kitchen.
The Joy of Fresh Ingredients
One of the most delightful aspects of making Quick Vegan Stew is the use of fresh, seasonal vegetables. I love visiting the local farmers’ market and selecting the best produce available. The combination of eggplant, zucchini, bell peppers, and tomatoes creates a colorful, visually appealing dish that’s also packed with nutrients. The first time I prepared this stew, the aroma of sautéing onions and garlic filled my kitchen, making me feel like a professional chef.
Perfecting the Recipe
Over time, I’ve perfected Quick Vegan Stew by adjusting the seasoning and experimenting with different herbs. Adding a teaspoon of fennel seeds gives it a unique flavor that’s both subtle and intriguing. I also discovered that the stew tastes even better the next day, as the flavors meld together beautifully. For a heartier meal, I sometimes add chickpeas or white beans, which not only boost the protein content but also make the stew even more satisfying.
Sharing the Love
Sharing Quick Vegan Stew with friends and family has been a joy. It’s always a hit at dinner parties, and my guests are often surprised at how quickly it comes together. Whether served with crusty bread or over a bed of quinoa, this stew is a testament to the fact that healthy eating doesn’t have to be complicated or time-consuming. I hope this recipe brings as much warmth and comfort to your table as it does to mine.
Table of Contents
Chef’s Notes- Quick Vegan Stew
- Consistent Cutting Sizes: To ensure even cooking, cut all the vegetables into uniform ¾ inch pieces. This helps maintain texture and prevents some pieces from becoming mushy while others remain undercooked.
- Salt the Eggplant: If you have the time, sprinkle some salt on the cubed eggplant and let it sit for 15-20 minutes before adding it to the stew. This can help reduce bitterness and remove excess moisture.
- Deglazing the Pot: After sautéing the onions and garlic, deglaze the pot with a splash of vegetable broth or water to lift any caramelized bits from the bottom. This adds extra flavor to the stew.
- Using Fresh vs. Dried Herbs: If using fresh rosemary, remember that it’s more potent than dried. Start with less and adjust to taste. Fresh herbs should be added towards the end of cooking to preserve their flavors.
- Enhance with Citrus: For a bright finish, add a squeeze of lemon juice or a splash of apple cider vinegar just before serving. This can balance the flavors and add a refreshing tang.
- Thickening the Stew: If you prefer a thicker stew, mash a few of the cooked vegetables with a fork or use an immersion blender to purée a portion of the stew.
Quick Vegan Stew
Dive into this vibrant, one-pot vegan stew that’s naturally gluten-free and bursting with flavor! Ready in just 30 minutes, this dish is perfect for busy weeknights or meal prepping. Packed with fresh veggies and aromatic herbs, it’s a wholesome meal that even non-vegans will love. Inspired by the simplicity of home cooking, this recipe is a must-try for anyone looking to eat healthy without compromising on taste.
4
servings10
minutes25
minutes117
kcal35
minutesKeep the screen of your device on
Ingredients
- Vegetables & Aromatics
1 tablespoon olive oil (or water for sautéing)
1 large yellow onion finely chopped
4 cloves garlic minced
1 large eggplant cut into ¾ inch cubes
2 large zucchinis diced into ¾ inch pieces
2 large bell peppers (any color) seeded and chopped into ¾ inch pieces
2 pounds fresh tomatoes (about 8 medium), roughly chopped
- Seasonings & Herbs
1 teaspoon freshly ground black pepper
2 teaspoons sea salt
1 teaspoon dried rosemary or 1 fresh sprig (or substitute with Herbs de Provence)
1 teaspoon fennel seeds (optional but recommended)
1 large bay leaf
Directions
- Sauté Aromatics – Heat a large Dutch oven over medium heat and add the olive oil (or water for oil-free). Once hot, add the chopped onion and cook until translucent, about 7-8 minutes.
- Add Garlic – Stir in the minced garlic and cook for an additional 2 minutes, stirring frequently to prevent burning.
- Combine Vegetables – Add the diced eggplant, zucchini, bell peppers, and chopped tomatoes to the pot. Stir well to combine all ingredients.
- Season & Simmer – Sprinkle in the black pepper, sea salt, rosemary (or Herbs de Provence), fennel seeds (if using), and bay leaf. Mix thoroughly and bring the mixture to a steady simmer. Allow the stew to cook for about 15-20 minutes or until the vegetables are tender and the tomatoes have mostly broken down.
- Final Touches – Remove the bay leaf before serving. Adjust seasoning if necessary.
Equipment
- chef’s knife
- cutting board
- Dutch Oven
- measuring cups and spoons
Nutrition Facts
- Calories: 117kcal
- Carbohydrates: 20g
- Protein: 4g
- Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 797mg
- Potassium: 982mg
- Fiber: 7g
- Sugar: 13g
- Vitamin A: 3199IU
- Vitamin C: 114mg
- Calcium: 59mg
- Iron: 1mg
FAQs- Quick Vegan Stew
Can I make this stew ahead of time?
Yes, this stew can be made ahead and actually tastes better the next day as the flavors meld together. Store it in an airtight container in the refrigerator for up to 3 days.
Can I freeze this stew?
Absolutely! Let the stew cool completely, then transfer it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
What can I use instead of eggplant?
You can substitute eggplant with mushrooms or extra zucchini. Both options will provide a different texture but still complement the flavors of the stew.
Is it necessary to use fennel seeds?
Fennel seeds are optional but recommended for their unique flavor. If you don’t have them or prefer not to use them, you can omit them without significantly affecting the overall taste of the stew.
How can I make this stew spicier?
To add some heat, you can include a chopped chili pepper, a pinch of red pepper flakes, or a dash of hot sauce during the cooking process. Adjust to your preferred level of spiciness.
