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My distance Child Nutrition Studies this afternoon wrapped up with a cooking demo for Stew. That's all I could think about. And with the snow that we've recently had fall here in Toronto, it just seemed like the perfect supper! *This post may contain affiliate links*
I'm not a meat eater, and my youngest daughter (the one of three that I still have at home) doesn't care for too much meat either. So I thought I'd improvise a vegetarian version of an old fashioned winter stew.
I warn you, I'm not a recipe follower - I just create and cook. So if you'd like to make this delicious and nutritious, family friendly meal yourself, please feel free to adjust any of the quantities, vary the ingredients, even add chicken or lean sausage if you like. The kitchen is one of the best places to experiment and get creative.
I've been using eaTracker for most of my recipe/meal analysis. Although there are some foods/ingredients I haven't been able to find, it's been great overall. And it's free! You can anlalyze your own recipes and meals with eaTracker courtesy of Dietitians Canada.
Let me know if you try it and how it turned out for you. I'd love to see pics and hear about the variations you've experimented with. Leave a comment here, or mention me @TeresaMWright when you tweet your photo. Here's the recipe along with it's nutritional analysis.
View Recipe Analysis
Winter Vegetarian Stew
A hearty meal that has a day's worth of veggies in every serving!
2 tbsp(s) Grains, wheat flour, white, all purpose, bleached
2 tsp(s) Pepper, black
1 tsp(s) Pepper, red, hot chili, sun-dried
1 tsp(s) Basil, dried
3 tsp(s) Oregano, ground
1 tsp(s) Thyme, dried
1 tsp(s) Cumin seed
3 tsp(s) Turmeric, ground
0.5 tsp(s) Salt, table
3 clove(s) Garlic, raw
3 slice(s) (0.3cm x 2.5cm dia) Ginger root, raw
28 oz Tomato, red, ripe, canned, whole
1.5 cup(s) Juice, tomato & vegetable, low sodium
1.5 cup(s) Water, municipal
8 potato(s) (6.3cm dia) Potato, flesh, raw
1.5 medium Carrot, raw
1.5 cup(s) Broccoli, raw
1.5 cup(s) Spinach, raw
1 tbsp(s) Sweets, jams & preserves
2 tbsp(s) Lemon juice, raw
2 tbsp(s) Vegetable oil, olive
1. Drain and Rinse chickpeas. In a bowl, mix chickpeas with 1/2 tblsp olive oil, the four and all of the dried spices. Toss well to coat.
2. In a large pot heat 1 tblsp of olive oil over medium high heat. Once the pan is hot, add your floured chickpeas. Stir often. You want some browning to happen, so don't be surprised if you hear some popping!
3. I like to multi-task, so between stirs I prepare the veggies. If you like you can do this step first.
4. Finely chop garlic and peeled fresh ginger, chop 1-1/2 - 2 onions (the size is completely up to you) they will practically vanish in the stew unless you leave them halved or whole. Stir onion, garlic and ginger into the chickpeas. Keep an eye and stir often. Let them sautee and brown for at least 5-10 minutes.
5. Wash all veggies. Peel carrots & chop as you like (I slice them fairly thin so that I can put all the veggies in the pot at the same time. If you want bigger chunks, let your stew simmer for at least 30 minutes before adding your potatoes.
6. I had used leftover steamed broccoli so it cooked in perfect time with the other veggies. If you are using raw broccoli, follow the advise above about carrots. Keep in mind you could also use frozen broccoli and take the opposite approach - add it to the stew at least 30 minutes after into the simmering.
7. Chop the spinach by gathering the leaves together and folding them upon themselves a bit - I find the more compact I make my pile of spinach leaves, the easier & faster I can chop. Chop into whatever size pieces you like.
8. You may find that before you are finished preparing the vegetables, the chickpeas are browned. If so, it's time to add the can of tomatoes and juice or stock. If you need time to finish the vegetables, the chickpeas can be left to simmer, if your carrots are chopped, go ahead and add them now too.
9. Add the water to the pot and all of the remaining vegetables. (It is already smelling good by this time, but you will have to wait!)
10. Turn up the heat to get the liquid back to a low boil. Add the remaining 1/2 tblsp of olive oil, squeeze in the lemon juice, and add your sweetening agent - this time we chose raspberry jam. Other ideas are: honey, maple syrup, or brown sugar, or of course you can skip it all together.
11. Give the pot a final stir, turn the heat to medium - medium low (depends on your stove) you just want tiny bubbling. Cover and let simmer for 2 hours.
12. Stir your stew 2-3 times during the simmering. Or you can ask your child or spouse to do it while you relax (my daughter offered, so I know she was stealing potatoes!)
13. Lastly, serve and enjoy!! Do be careful though, it will be extremely hot.
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