A Hug in a Bowl: My Go-To Spicy Vegetable Stew
Craving a cozy, flavor-packed meal that comes together in a flash? Look no further! This Spicy Veggie Stew is your new weeknight hero. It’s a vibrant, rustic dish brimming with tender eggplant, sweet bell peppers, and hearty chickpeas, all simmered in a rich, spicy tomato broth. It’s deeply satisfying, naturally vegan, and ready in under an hour. Let’s get cooking!
Ingredients
• 2 tablespoons / 30 ml olive oil
• 3 large sweet bell peppers, red, yellow, or green, seeded and chopped
• 2 cups / 300 g cubed eggplant, from about half a small eggplant
• 1 large onion, sliced
• 2 stalks celery, sliced
• 2 cloves garlic, minced
• 3 large ripe tomatoes, chopped
• 1/4 to 1/2 cup / 60 to 120 ml tomato juice
• 1 15-ounce / 425 g can chickpeas, rinsed and drained
• 2 teaspoons fresh thyme, snipped, or 1 teaspoon dried thyme
• 1/2 teaspoon crushed red pepper flakes, or more to taste
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• Snipped fresh thyme for garnish, optional
Instructions
1. Heat olive oil in an extra-large skillet or Dutch oven over medium heat. Add the sweet peppers, eggplant, onion, and celery. Cook for 10 to 15 minutes, stirring occasionally, until the vegetables are tender.
2. Add the minced garlic and cook for 1 more minute until fragrant.
3. Pour in the chopped tomatoes and tomato juice. Add the drained chickpeas, dried thyme (if using), and crushed red pepper. Stir to combine, then cover and simmer for 5 to 10 minutes, allowing the flavors to meld.
4. Uncover and stir in the fresh thyme (if using), salt, and black pepper. Serve immediately, garnished with extra fresh thyme if you like.
Nutritional Information
• Per Serving (makes 4): Approximately 232 calories, 9 g total fat (1 g saturated fat), 579 mg sodium, 34 g carbohydrates, 10 g fiber, 11 g protein.
Pro Tips
• Serve this hearty stew over fluffy quinoa, couscous, or with a side of crusty bread to soak up every last drop of the delicious sauce.
• For that salty, briny flavor, sprinkle with a high-quality vegan feta cheese or add a handful of chopped Kalamata olives when you add the tomatoes.
• This stew is fantastic for meal prep. The flavors get even better overnight! Store leftovers in an airtight container in the fridge for up to 4 days.
FAQ
Q: How can I add more protein to this vegetable stew
A: This stew already provides plant-based protein from chickpeas. To increase it, consider adding a can of cannellini or kidney beans along with the chickpeas, or serve the stew over high-protein quinoa. A sprinkle of toasted pumpkin seeds before serving also adds a delicious protein boost.
Q: Can I make this stew without eggplant
A: Absolutely! If you’re not a fan of eggplant, you can easily substitute it with an equal amount of cubed zucchini, summer squash, or even hearty mushrooms like cremini or portobello. Add zucchini or squash during the last 5-7 minutes of cooking the vegetables to ensure they don’t get too soft.
Q: Is this spicy veggie stew good for meal prep
A: Yes, this stew is perfect for meal prep as the flavors meld and become even richer overnight. Store it in an airtight container in the refrigerator for up to 4 days. For longer storage, you can freeze it in individual portions for up to 3 months.
Q: How can I adjust the spice level of this stew
A: You have complete control over the heat. For a milder stew, start with just 1/4 teaspoon of crushed red pepper flakes or omit them entirely. For a spicier kick, feel free to increase the amount to your liking or add a dash of your favorite hot sauce when serving.
