Seven Vegetable Stew
Warm, hearty, and packed with nutrient-rich ingredients, this Seven Vegetable Stew is the ultimate comfort food for any season. Bursting with the vibrant flavors of cumin, paprika, and thyme, this vegan stew features a colorful medley of tender carrots, zucchini, red bell pepper, potatoes, and more, simmered to perfection in a savory vegetable broth. Baby spinach adds a fresh, leafy touch, while a garnish of parsley brightens each bowl. Ready in just an hour, this one-pot recipe is perfect for a weeknight dinner, meal prep, or serving a crowd. Pair it with crusty bread or a bowl of rice for a wholesome, satisfying meal that’s as nourishing as it is delicious. Ideal for vegetarian and plant-based meal plans, this stew is your go-to recipe for hearty comfort with a healthy twist.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion
- 3 pieces garlic cloves
- 3 medium carrots
- 2 stalks celery stalks
- 1 medium zucchini
- 1 large red bell pepper
- 2 medium white potatoes
- 3 medium tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 3 tablespoons fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Peel and dice the onion and garlic cloves, then add them to the pot. Sauté for 2-3 minutes until fragrant.
Peel and slice the carrots, dice the celery, and chop the zucchini and red bell pepper into bite-sized pieces. Add them to the pot and cook for 5 minutes, stirring occasionally.
Peel and cube the potatoes into small chunks. Chop the tomatoes into small pieces as well. Add them to the pot along with the vegetable broth.
Stir in the ground cumin, paprika, dried thyme, salt, and black pepper. Bring the mixture to a boil, then reduce heat to low and cover the pot. Simmer for 25-30 minutes, or until the vegetables are tender.
Once the vegetables are cooked, stir in the baby spinach and cook for an additional 2-3 minutes until wilted.
Chop the fresh parsley and sprinkle it over the stew just before serving.
Serve hot with crusty bread or over rice for a complete meal. Enjoy!
Nutrition Facts
Calories |
205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.5 g | 8% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 749 mg | 33% | |
| Total Carbohydrate | 32.8 g | 12% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 9.5 g | ||
| Protein | 6.1 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 86 mg | 7% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 994 mg | 21% | |
*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.
