Vegetarian Polka Dot Stew
Warm, hearty, and delightfully vibrant, Vegetarian Polka Dot Stew is a comforting, plant-based meal packed with wholesome goodness and a colorful array of fresh ingredients. This stew gets its playful name from the "polka dots" of chickpeas and green peas that speckle the rich, tomato-based broth. Loaded with nutrient-dense vegetables like sweet potatoes, zucchini, and carrots, and perfectly seasoned with aromatic thyme, cumin, and a touch of garlic, it’s a satisfying dish that’s as nourishing as it is delicious. Ready in just 50 minutes, this one-pot wonder is an easy weeknight dinner that serves four and is perfect for meal prep. Garnished with fresh parsley, this cozy stew invites you to enjoy a bowlful of comfort that’s brimming with flavor and vibrant charm.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 medium sweet potato, peeled and cubed
- 1 medium zucchini, diced
- 1 15-ounce can canned diced tomatoes
- 4 cups vegetable broth
- 1.5 cups cooked chickpeas
- 1 cup frozen green peas
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped for garnish
Instructions
Heat a large pot over medium heat and add the olive oil.
Once the oil is hot, add the diced onion and cook for 3–4 minutes until translucent.
Stir in the minced garlic and cook for another minute, until fragrant.
Add the diced carrots, celery, and sweet potato. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the zucchini and cook for an additional 3 minutes.
Pour in the canned diced tomatoes and vegetable broth, then stir to combine.
Add the chickpeas, frozen peas, bay leaf, dried thyme, ground cumin, salt, and black pepper. Stir well.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer uncovered for 20–25 minutes, stirring occasionally, until all the vegetables are tender.
Remove the bay leaf and taste the stew. Adjust the seasoning with more salt or pepper if needed.
Ladle the stew into bowls and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1312 mg | 57% | |
| Total Carbohydrate | 65.8 g | 24% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 19.9 g | ||
| Protein | 17.1 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 5.5 mg | 30% | |
| Potassium | 1592 mg | 34% | |
*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.
