Every trip to Spain leaves me with a suitcase full of memories, but the one I always unpack first is the taste of a classic Menestra de Verduras. This vibrant vegetable stew is a staple on every Spanish menu, a beautiful jumble of whatever is fresh and in season. While every abuela has her own secret version, the heart of the dish always beats with tender artichokes, crisp green beans, and sweet peas, all swimming in a gloriously rich, olive oil-infused tomato broth. My version is a hearty, one-pot wonder, perfect as a main course. Serve it with a simple Spanish tortilla to start and some fresh fruit for dessert for a truly authentic Spanish feast!
Ingredients
• 3 to 4 cloves garlic
• ½ lb or 225g yellow onions, about 2 medium
• 1 lb or 450g small white potatoes
• ¾ lb or 340g carrots
• ¾ lb or 340g string beans
• 6 Tbs or 90ml olive oil
• ½ lb or 225g mushrooms
• 1 tsp or 5g salt
• 2 Tbs or 15g sweet paprika
• Fresh-ground black pepper to taste
• 1 cup or 240ml vegetable broth
• 3 cups or 700g peeled, chopped tomatoes, with their liquid
• 2 bay leaves
• Pinch of hot paprika
• ½ lb or 225g fresh asparagus
• ½ lb or 225g cooked artichoke bottoms
• 2 cups or 290g shelled green peas, fresh or frozen
• For the Garnish
• Ripe green olives
• Quartered hard-boiled eggs, optional
Instructions
1. Prepare your vegetables: Thinly slice the garlic. Peel, halve, and thickly slice the onions and potatoes. Scrape and cut carrots into ½-inch (1.25cm) pieces. Trim and cut string beans into 1-inch (2.5cm) pieces.
2. Heat the olive oil in a large, heavy-bottomed pot over medium heat. Sauté the garlic and onions until transparent. Add the potatoes, carrots, and string beans, and sauté for 10 minutes, stirring often.
3. Wash, trim, and add the mushrooms to the pot along with the salt, sweet paprika, and black pepper. Sauté for 5 more minutes, stirring constantly.
4. Pour in the vegetable broth and chopped tomatoes with their liquid. Add the bay leaves and a pinch of hot paprika. Bring to a simmer, then reduce heat to low. Cook uncovered for 45-50 minutes, stirring occasionally.
5. While the stew simmers, trim the asparagus and cut it into 1- to 2-inch (2.5-5cm) pieces. Thickly slice the cooked artichoke bottoms.
6. Add the peas, asparagus, and artichoke bottoms to the pot. Cover and continue to simmer for 10-15 minutes more, until all vegetables are tender and the liquid has reduced. Remove bay leaves before serving.
7. Serve the menestra hot, garnished with ripe green olives and quartered hard-boiled eggs, if desired.
Nutritional Information
• Nutritional Highlights
• Rich in Fiber: Packed with a wide variety of vegetables, this stew is an excellent source of dietary fiber, promoting digestive health.
• Vitamin Powerhouse: Loaded with vitamins A, C, and K from carrots, tomatoes, and green vegetables.
• Plant-Based Protein: Peas, mushrooms, and other vegetables contribute to the protein content, making it a satisfying meal.
• Healthy Fats: Features heart-healthy monounsaturated fats from the generous use of Spanish olive oil.
Pro Tips
• Use High-Quality Olive Oil: A good Spanish extra virgin olive oil is the soul of this dish. Its fruity, peppery notes will make a huge difference.
• Don’t Overcook the Greens: Add the peas and asparagus at the end of cooking to keep them vibrant green and tender-crisp.
• Seasonal Swaps: Feel free to substitute vegetables based on what’s in season. Fava beans, bell peppers, or even cauliflower would be delicious additions.
• Make it Ahead: Like many stews, the flavors of menestra deepen and improve overnight. It’s a perfect dish to make a day in advance.
FAQ
Q: How can I make this Menestra de Verduras vegan
A: This recipe is naturally vegan. To keep it fully plant-based, simply omit the optional hard-boiled egg garnish.
Q: Can I add more protein to this vegetarian stew
A: Absolutely. While the peas and mushrooms provide some plant-based protein, you can easily boost it by adding a can of drained chickpeas or white beans along with the vegetable broth in step 4.
Q: What other vegetables can I use in this recipe
A: This stew is very flexible. Feel free to substitute vegetables based on the season. Fava beans, bell peppers, cauliflower, or zucchini would all be delicious additions. Adjust cooking times as needed for different vegetables.
Q: How should I store leftover Menestra de Verduras
A: This stew stores beautifully and its flavors deepen overnight. Allow it to cool completely, then store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
