Speedy Veggie Stew
Whip up a comforting and nutrient-packed meal in just 30 minutes with this Speedy Veggie Stew! Bursting with vibrant vegetables like zucchini, red bell pepper, and baby spinach, and hearty ingredients like chickpeas and canned tomatoes, this one-pot wonder is perfect for busy weeknights. Infused with aromatic spices like thyme, oregano, and smoked paprika, this stew delivers bold flavor while being vegetarian, vegan, and budget-friendly. Serve it on its own or pair it with crusty bread or rice for a satisfying, wholesome dinner the whole family will love. It's a simple yet delicious way to enjoy a warming bowl of plant-based goodness!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, peeled and sliced
- 2 stalks celery stalks, sliced
- 1 medium zucchini, diced
- 1 large red bell pepper, diced
- 2 cups baby spinach
- 4 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 1 15-ounce can canned chickpeas, drained and rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 2–3 minutes, stirring occasionally, until it becomes translucent.
Stir in the minced garlic and cook for another 30 seconds, until fragrant.
Add the sliced carrots and celery to the pot, cooking for 3–4 minutes to slightly soften the vegetables.
Stir in the diced zucchini and red bell pepper, cooking for another 2 minutes.
Pour in the vegetable broth and the canned diced tomatoes (with their juice). Bring the mixture to a gentle boil.
Add the chickpeas, thyme, oregano, smoked paprika, salt, and black pepper. Stir to combine.
Reduce the heat to low, cover the pot, and simmer for 10–12 minutes, allowing the flavors to meld and the vegetables to fully cook.
Stir in the baby spinach and cook for an additional 1–2 minutes, until wilted.
Taste and adjust seasoning if needed. Serve hot with crusty bread or over cooked rice for a heartier meal.
Nutrition Facts
Calories |
353 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1427 mg | 62% | |
| Total Carbohydrate | 48.0 g | 17% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 14.9 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1269 mg | 27% | |
*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.
