Menestra Spanish Style Veggie Stew Vegan Too
Dive into the comforting flavors of **Menestra Spanish Style Veggie Stew (Vegan Too)**, a hearty and wholesome plant-based dish that's brimming with vibrant Mediterranean flair. This one-pot wonder combines an array of fresh vegetables—zucchini, carrots, red bell peppers, green beans, and potatoes—simmered to perfection in a savory tomato and vegetable broth infused with aromatic sweet paprika, cumin, and bay leaves. Frozen peas add a pop of sweetness while fresh parsley brings a burst of color and brightness to every bowl. Perfect as a standalone meal or paired with crusty bread, this vegan Spanish stew is satisfying, nutritious, and easy to prepare, making it an ideal choice for busy weeknights or leisurely lunches. Ready in under an hour, this recipe highlights the beauty of simple, wholesome ingredients transformed through traditional Spanish-inspired cooking techniques.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 2 medium Carrots, diced
- 1 large Red bell pepper, chopped
- 1 medium Zucchini, diced
- 150 grams Green beans, trimmed and cut into 2-inch pieces
- 2 medium Potatoes, peeled and diced
- 100 grams Frozen peas
- 400 grams Canned diced tomatoes
- 4 cups Vegetable broth
- 1 teaspoon Sweet paprika
- 0.5 teaspoons Ground cumin
- 2 leaves Bay leaves
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
Heat olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for 1 minute, until fragrant.
Add the diced carrots, red bell pepper, zucchini, and green beans. Cook for 5-7 minutes, stirring occasionally, until they begin to soften.
Stir in the diced potatoes, canned tomatoes, and vegetable broth. Bring to a simmer.
Add sweet paprika, ground cumin, bay leaves, salt, and black pepper. Mix well.
Reduce the heat to low, cover the pot with a lid, and simmer for 25 minutes, stirring occasionally, until the vegetables are tender.
Add the frozen peas, stir, and cook for an additional 5 minutes.
Remove the bay leaves and adjust seasoning if necessary.
Serve the stew warm, garnished with chopped fresh parsley. Enjoy with crusty bread or as is!
Nutrition Facts
Calories |
339 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1213 mg | 53% | |
| Total Carbohydrate | 50.3 g | 18% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 15.5 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 132 mg | 10% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1557 mg | 33% | |
*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.
