VEGETABLE STEW
This Vegetable Stew is easy to make and the perfect comforting, hearty one-pot dinner that the whole family will enjoy! It's filled with zucchini, red peppers, mushrooms, sweet potatoes and plenty more healthy, tasty stew ingredients. Gluten-free, vegan, paleo, low carb, keto and Whole30 compliant.
Provided by Kelly
Categories Dinner
Time 45m
Number Of Ingredients 16
Steps:
- Heat a tbsp of olive/avocado oil in a large pot/pan over medium heat. Finely chop the onion and add it in. Stir and let cook for a few minutes.
- Add the minced garlic and cook for a minute. Peel the carrot and cut it into semi circle slices. Add to the pan.
- Cut the red pepper into ½-inch chunks, the mushrooms into quarters and the zucchini into semi circle slices.
- Add them all to the pan and cook for 5-10 minutes, until starting to brown and soften. Add a little more oil if needed.
- Peel and cut the sweet potato into ½-inch pieces. Add it to the pan along with the herbs, tomato puree, coconut aminos, balsamic vinegar, arrowroot starch slurry, chopped tomatoes and vegetable stock.
- Bring to a gentle simmer and leave to cook for 20-25 minutes, until the sweet potato is soft through. Add chopped kale within the last few minutes.
- Season with salt and pepper, to taste. Serve and enjoy!
Nutrition Facts : ServingSize 1 serving, Calories 168 kcal, Carbohydrate 18 g, Protein 5 g, Fat 1 g, Fiber 6 g, Sugar 7 g
SLOW-COOKED MARROW WITH FENNEL & TOMATO
Try this vegetarian stew with crusty sourdough, or as an accompaniment to grilled meats. Marrow is the star here, but you're getting four of your five-a-day
Provided by Rosie Birkett
Categories Dinner, Lunch, Main course, Side dish, Vegetable
Time 1h30m
Number Of Ingredients 16
Steps:
- Halve, deseed and chop the marrow into chunks. Toss in some salt and leave the chunks to drain in a colander for 30 mins to remove excess water.
- Heat the olive oil in a large pan over a medium heat. Add the rosemary and fennel seeds and cook for a few mins until the rosemary is sizzling. Add the red onion, dried chilli, fennel and a large pinch of salt, and cook for 10 mins until the onions are starting to colour and sweeten.
- Add the garlic and cook, stirring, for another min. Turn up the heat slightly, add the marrow and a good grind of pepper, and cook for 10 mins, stirring so it doesn't catch.
- Deglaze the pan with the white wine. Cook until it's evaporated, then add the tomatoes and red wine vinegar. Stir to combine everything, then turn down the heat and cook, stirring occasionally, on the lowest heat for at least 35 mins, until the tomatoes have concentrated and the marrow has taken on all the flavours in the pan. Stir in the capers and butter beans to warm them through.
- Toast the sourdough and cut each slice in half. Divide the mixture between four plates, then spread the toast with the goat's cheese, drizzle with some olive oil, scatter over the oregano and rosemary, and serve.
Nutrition Facts : Calories 459 calories, Fat 23 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 38 grams carbohydrates, Sugar 14 grams sugar, Fiber 10 grams fiber, Protein 15 grams protein, Sodium 1.3 milligram of sodium
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