Swill
Experience the ultimate comfort with "Swill," a hearty and nourishing one-pot meal that's packed with wholesome ingredients and robust flavors. This rustic vegetable stew combines the savory depth of sautéed onions and garlic with the earthy sweetness of carrots and tender potatoes, all simmered in a flavorful vegetable broth infused with herbs like thyme, oregano, and a hint of paprika. Protein-rich beans and hearty whole grains like quinoa or barley make this dish as satisfying as it is nutritious, while a generous handful of fresh spinach or kale adds a vibrant, nutrient-packed finish. Ready in just 45 minutes, this versatile recipe is perfect for busy weeknights or cozy family dinners. Serve it hot with crusty bread for the ultimate plant-based comfort food. Keywords: one-pot meal, vegetable stew recipe, plant-based comfort food, hearty stew, quick dinner ideas, healthy soup recipe.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, sliced
- 2 medium potatoes, diced
- 1.5 cups cooked beans (e.g., kidney, black, or cannellini)
- 4 cups vegetable broth
- 1 cup cooked grain (e.g., quinoa, rice, or barley)
- 1 15-ounce can canned diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach or kale
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3–4 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the carrots, celery, and potatoes, and cook for 5 minutes, stirring occasionally.
Pour in the vegetable broth and canned diced tomatoes, stirring to combine.
Add the cooked beans, dried thyme, oregano, paprika, salt, and black pepper to the pot.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 15 minutes, or until the potatoes are tender.
Stir in the cooked grain and baby spinach (or kale) during the last 5 minutes of cooking.
Taste and adjust seasoning if needed. Serve hot in bowls for a rustic and comforting meal.
Nutrition Facts
Calories |
424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1243 mg | 54% | |
| Total Carbohydrate | 65.7 g | 24% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 12.1 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1534 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.
