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overhead view of a bowl with vegetarian stew and rice

Hearty Vegetarian Stew


  • Author: Vicky & Ruth
  • Prep Time: 15
  • Cook Time: 40
  • Total Time: 55 minutes
  • Yield: 6 cups (4 servings) 1x
  • Diet: Vegan

Description

This high-fiber vegetarian stew with potatoes kale, and chickpeas is warm and satisfying, while also being a flavorful plant-based dinner filled with nutritious veggies and protein-rich chickpeas.


Ingredients

Scale
  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped small
  • 8oz mushrooms, chopped small
  • 1 cup loosely packed basil, chopped
  • 2 cloves garlic, minced
  • 1- 6oz can tomato paste
  • 6 cups vegetable or no-chicken broth
  • 2 tsp dry thyme
  • 1 tsp salt
  • 1/4 tsp black pepper (or to taste)
  • 3 medium potatoes, diced medium
  • 1-15oz can chickpeas, with water
  • 4 cups chopped kale

Instructions

  1. Heat the olive oil in a large, deep non-stick skillet with a lid. Add the onion and cook over medium-high heat for 5-6 minutes, stirring occasionally, until translucent
  2. Add the mushrooms and basil and cook for another 5 minutes, stirring often. Add  the garlic and tomato paste, stir well and cook for about a minute. Slowly whisk in the broth, thyme, salt and pepper, and bring to boil
  3. Add the potatoes and  chickpeas (with the water). Reduce the heat to medium-low, cover and cook until the potatoes are tender, about 15 minutes
  4. Add the kale and cook uncovered 10 more minutes. Taste and adjust seasoning if necessary
  • Category: entree
  • Method: stove top
  • Cuisine: Gluten-free

Nutrition

  • Serving Size: 1.5 cups
  • Calories: 305
  • Sugar: 12.3
  • Sodium: 1752
  • Fat: 9.7
  • Saturated Fat: 1.3
  • Unsaturated Fat: 7.4
  • Trans Fat: 0
  • Carbohydrates: 48.1
  • Fiber: 10.4
  • Protein: 11.5
  • Cholesterol: 0