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Rainbow Veggie Stew – vegetarian recipe
Stav Kogan

Rainbow Veggie Stew

A vibrant, soul-warming bowl of goodness packed with over a dozen different vegetables. This one-pot meal is the perfect way to nourish your body, warm your heart, and clean out the crisper drawer.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 6 serving
Calories: 180
Ingredients Method Nutrition

Ingredients
  

  • 1 ear of corn, kernels removed, about 1 cup or 165g (5.8 oz)
  • ½ medium eggplant, about ½ lb or 225g (7.9 oz), cubed
  • 2 medium carrots, scraped and sliced
  • 1 celery stalk, sliced
  • 1 large pale-skinned potato, scrubbed and cubed
  • 1 fresh red pimiento pepper or bell pepper, seeded and chopped
  • 2 medium zucchini, sliced
  • 1 yellow onion, coarsely chopped
  • 5-6 medium mushrooms, about 1 cup or 100g (3.5 oz), sliced
  • ¼ head cabbage, shredded
  • 1 small dill pickle, thinly sliced
  • 4 cloves garlic, minced
  • 2 tablespoons or 30ml (1 fl oz) olive oil
  • 3 green onions, sliced
  • 1½ cups or 45g (1.59 oz) fresh spinach, shredded
  • 2 medium tomatoes, cut into thin wedges
  • Salt, to taste
  • Fresh-ground black pepper, to taste
  • 1 teaspoon or 2g (0.07 oz) crushed cumin seeds
  • ¼ teaspoon or 0.5g (0.02 oz) cayenne pepper, or to taste
  • 1 teaspoon or 1g (0.04 oz) dried oregano
  • 1-2 teaspoons or 5-10ml (0.3 fl oz) red wine vinegar
  • Croutons, for serving (optional)
  • for the Perfect Veggie Soup
  • Feel free to substitute vegetables based on what's in season or what you have on hand. Butternut squash, sweet potatoes, kale, or bell peppers would all be delicious additions.
  • To make this a more filling main course, add a can of rinsed chickpeas or white beans along with the spinach and tomatoes.
  • This soup tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 4 days.
  • For an extra layer of savory, umami depth, use vegetable broth instead of water as your cooking liquid.

Method
 

  1. Prep Your Veggies: In a large bowl, combine the corn kernels, cubed eggplant, sliced carrots, sliced celery, cubed potato, chopped pimiento pepper, sliced zucchini, chopped onion, sliced mushrooms, shredded cabbage, and sliced pickle.
  2. Simmer the Base: Transfer all the prepped vegetables to a large stockpot or Dutch oven.
  3. Add just enough water to cover them completely.
  4. Bring the pot to a simmer over medium heat.
  5. Create the Aromatic Foundation: While the soup simmers, heat the olive oil in a small skillet over medium heat.
  6. Add the minced garlic and sauté for about 30 seconds until fragrant.
  7. Add the sliced green onions, including the green tops, and cook until the onions are soft and the garlic is golden brown.
  8. Combine and Cook: Carefully add the sautéed garlic and onion mixture to the simmering soup pot and stir to combine.
  9. Once the vegetables in the pot are about halfway cooked (the potatoes and carrots should be starting to soften), stir in the shredded spinach and the tomato wedges.
  10. Season to Perfection: Let everything cook together for another 5-10 minutes, stirring occasionally.
  11. Season the soup with salt, black pepper, crushed cumin seeds, cayenne pepper, and oregano to your taste.
  12. Finish with a splash of red wine vinegar to brighten all the flavors.
  13. Continue to simmer until all the vegetables are perfectly tender, adding a bit more water if the soup becomes too thick.
  14. Serve and Enjoy: Ladle the steaming hot soup into bowls.
  15. Garnish with crunchy croutons if desired, and enjoy this incredible bowl of garden goodness!

Nutrition

Calories: 180kcalCarbohydrates: 30gProtein: 5gFat: 5g

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