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A Hug in a Bowl: My Go-To Spicy Vegetable Stew – vegetarian recipe
Stav Kogan

A Hug in a Bowl: My Go-To Spicy Vegetable Stew

A cozy, flavor-packed Spicy Veggie Stew that's 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. Deeply satisfying, naturally vegan, and ready in under an hour.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 serving
Calories: 232
Ingredients Method Nutrition

Ingredients
  

  • 2 tablespoons (30 ml / 1 fl oz) olive oil
  • 3 large sweet bell peppers, red, yellow, or green, seeded and chopped
  • 2 cups (300 g / 10.6 oz) 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 (15 oz) can chickpeas, rinsed and drained
  • 2 teaspoons (10 ml / 0.3 fl oz) fresh thyme, snipped, or 1 teaspoon (5 ml / 0.2 fl oz) dried thyme
  • 1/2 teaspoon (10 ml / 0.3 fl oz) crushed red pepper flakes, or more to taste
  • 1/4 teaspoon (20 ml / 0.7 fl oz) salt
  • 1/4 teaspoon (20 ml / 0.7 fl oz) ground black pepper
  • Snipped fresh thyme for garnish, optional
  • 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.

Method
 

  1. Heat olive oil in an extra-large skillet or Dutch oven over medium heat.
  2. Add the sweet peppers, eggplant, onion, and celery.
  3. Cook for 10 to 15 minutes, stirring occasionally, until the vegetables are tender.
  4. Add the minced garlic and cook for 1 more minute until fragrant.
  5. Pour in the chopped tomatoes and tomato juice.
  6. Add the drained chickpeas, dried thyme (if using), and crushed red pepper.
  7. Stir to combine, then cover and simmer for 5 to 10 minutes, allowing the flavors to meld.
  8. Uncover and stir in the fresh thyme (if using), salt, and black pepper.
  9. Serve immediately, garnished with extra fresh thyme if you like.

Nutrition

Calories: 232kcalCarbohydrates: 34gProtein: 11gFat: 9g

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