Vegetarian Rich Tomato Stew
Warm, hearty, and packed with vibrant vegetables, this Vegetarian Rich Tomato Stew is the ultimate comfort food for plant-based eaters and anyone craving a wholesome meal. Brimming with nutrient-rich ingredients like chickpeas, kale, zucchini, and a medley of classic vegetables, this stew is slow-simmered in a savory blend of crushed tomatoes, vegetable broth, and fragrant herbs including oregano, thyme, and bay leaves. A touch of fresh basil and a splash of zesty lemon juice elevate the flavors, making each spoonful a burst of freshness and depth. Perfect for weeknight dinners or meal prepping, this easy-to-follow recipe comes together in just an hour and serves six generously. Serve it hot with crusty bread or over a bed of rice for a cozy, satisfying vegan dish that truly celebrates the richness of tomatoes.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 whole garlic cloves, minced
- 3 medium carrots, sliced
- 2 whole celery stalks, sliced
- 1 medium red bell pepper, chopped
- 1 medium zucchini, diced
- 28 ounces canned crushed tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 whole bay leaves
- 15 ounces canned chickpeas, drained and rinsed
- 2 cups kale, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh basil leaves, chopped
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 4-5 minutes until translucent.
Add the minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the sliced carrots, celery, red bell pepper, and zucchini. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the canned crushed tomatoes and vegetable broth. Stir to combine.
Add the dried oregano, dried thyme, and bay leaves. Bring the mixture to a gentle simmer.
Cover the pot and let it simmer for 20 minutes to allow the flavors to meld.
Add the drained chickpeas and chopped kale to the pot. Stir well and continue to simmer for another 10-15 minutes until the kale is tender.
Season the stew with salt and black pepper to taste.
Remove the pot from the heat and stir in the fresh basil leaves and lemon juice.
Serve the stew hot, garnished with additional basil if desired.
Nutrition Facts
Calories |
248 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1037 mg | 45% | |
| Total Carbohydrate | 38.7 g | 14% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 12.7 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 138 mg | 11% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1115 mg | 24% | |
*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.
