Dairy-Free Rich Tomato Stew
Savor the comforting flavors of this Dairy-Free Rich Tomato Stew, a wholesome meal packed with nutrient-rich vegetables and bold, aromatic spices. Perfect for anyone seeking dairy-free options, this recipe combines sautéed onion, garlic, and a medley of colorful produce, including carrots, zucchini, and red bell pepper, to create a vibrant base. Simmered in crushed tomatoes and vegetable broth, it's seasoned with thyme, oregano, smoked paprika, and chili powder for a deep, smoky flavor. Protein-packed black beans and sweet corn kernels add heartiness, while fresh basil provides a fragrant finishing touch. Ready in just over an hour and serving up to six, this one-pot wonder is ideal for cozy family dinners or meal prepping. Try this rich tomato stew for a satisfying, dairy-free comfort food that's as nutritious as it is delicious!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, chopped yellow onion
- 4 minced garlic cloves
- 2 chopped celery stalks
- 2 large, peeled and sliced carrots
- 1 diced red bell pepper
- 1 chopped zucchini
- 28 ounces canned crushed tomatoes
- 2 cups vegetable broth
- 2 tablespoons tomato paste
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 15 ounces canned, drained and rinsed black beans
- 1 cup frozen corn kernels
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup chopped fresh basil
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, cooking until translucent, about 5 minutes.
Stir in the minced garlic, celery, carrots, and red bell pepper. Sauté for an additional 5 minutes, until the vegetables begin to soften.
Add the chopped zucchini and cook for another 2-3 minutes.
Pour in the crushed tomatoes and vegetable broth, then stir in the tomato paste until fully combined.
Add the bay leaf, thyme, oregano, smoked paprika, and chili powder. Stir well to combine all the ingredients.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer uncovered for 20 minutes, stirring occasionally.
Add the black beans and corn, continuing to simmer for an additional 10 minutes.
Season the stew with salt and black pepper to taste.
Remove the bay leaf before serving.
Garnish with fresh chopped basil before serving. Serve hot and enjoy!
Nutrition Facts
Calories |
1436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.2 g | 52% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5632 mg | 245% | |
| Total Carbohydrate | 234.7 g | 85% | |
| Dietary Fiber | 59.8 g | 214% | |
| Total Sugars | 77.4 g | ||
| Protein | 54.2 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 613 mg | 47% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 4969 mg | 106% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
