Vegetable Stew with a Kick
Warm up your dinner table with our bold and flavorful Vegetable Stew with a Kick, a hearty plant-based dish that’s as comforting as it is fiery. This vibrant recipe layers tender vegetables like zucchini, carrots, and baby potatoes with protein-packed chickpeas in a rich tomato and vegetable broth base. The magic lies in the perfectly balanced spices—smoked paprika, ground cumin, and a hint of cayenne pepper—bringing just the right amount of heat to brighten the dish. Ready in just an hour, this one-pot wonder is perfect for busy weeknights or cozy gatherings, offering a wholesome, gluten-free, and vegan-friendly option. Garnished with fresh parsley and optional chili flakes for an extra punch, this stew is best served warm with crusty bread on the side. Embrace the spice and savor every flavorful bite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 4 minced garlic cloves
- 3 medium, peeled and sliced carrots
- 2 diced celery stalks
- 1 medium, diced red bell pepper
- 1 medium, chopped zucchini
- 2 cups, quartered baby potatoes
- 1 28-ounce can crushed tomatoes
- 4 cups vegetable broth
- 1 15-ounce can, drained and rinsed cooked chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.25 teaspoons ground cayenne pepper
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons, chopped (optional, for garnish) fresh parsley
- 0.5 teaspoons (optional, for garnish) red chili flakes
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook until translucent, about 3-4 minutes.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the carrots, celery, red bell pepper, zucchini, and baby potatoes to the pot. Stir well and cook for 5 minutes to slightly soften the vegetables.
Stir in the cumin, smoked paprika, cayenne pepper, thyme, and bay leaf. Cook for 1 minute to toast the spices and release their aromas.
Pour in the crushed tomatoes and vegetable broth. Stir to combine.
Raise the heat to medium-high and bring the mixture to a boil.
Once boiling, reduce the heat to low and simmer uncovered for 25-30 minutes, or until the vegetables are tender.
Add the cooked chickpeas, salt, and black pepper. Stir and simmer for another 5 minutes to heat through.
Taste and adjust seasoning if needed.
Serve the stew hot, garnished with fresh parsley and red chili flakes if desired.
Nutrition Facts
Calories |
422 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1126 mg | 49% | |
| Total Carbohydrate | 69.0 g | 25% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 21.2 g | ||
| Protein | 15.9 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 151 mg | 12% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1970 mg | 42% | |
*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.
