Frosty Morning Low Fat Stew (Printable)
Hearty warming stew with vegetables, beans, and bright flavors. Low-fat, vegetarian, and gluten-free.
# List of ingredients:
→ Vegetables
01 - 1 large onion, diced
02 - 2 carrots, peeled and sliced
03 - 2 celery stalks, sliced
04 - 2 medium potatoes, peeled and diced
05 - 1 red bell pepper, chopped
06 - 2 cups chopped kale or spinach
07 - 2 cloves garlic, minced
→ Legumes
08 - 1 can (15 oz) cannellini or navy beans, drained and rinsed
→ Liquids
09 - 4 cups low-sodium vegetable broth
10 - 1 cup water
→ Herbs & Spices
11 - 1 tsp dried thyme
12 - 1 tsp dried oregano
13 - 1 bay leaf
14 - 1/2 tsp smoked paprika
15 - Salt and black pepper to taste
→ Optional Garnish
16 - 2 tbsp chopped fresh parsley
17 - 1 tbsp lemon juice
# Steps:
01 - Heat a large nonstick pot over medium heat. Add onion, carrots, and celery. Sauté for 4 to 5 minutes, adding a splash of water if needed, until vegetables begin to soften.
02 - Stir in garlic, red bell pepper, potatoes, thyme, oregano, bay leaf, and smoked paprika. Cook for 2 minutes until fragrant.
03 - Pour in vegetable broth and water. Bring to a boil, then reduce heat and simmer, covered, for 20 minutes.
04 - Add beans and kale or spinach. Simmer uncovered for another 10 to 15 minutes, until all vegetables are tender and stew is slightly thickened.
05 - Remove bay leaf. Taste and season with salt and pepper as needed. Stir in lemon juice if using.
06 - Ladle stew into bowls and garnish with fresh parsley.
# Expert Advice:
01 -
- It somehow feels like wearing your favorite sweater - comforting but not heavy, perfect for days when you need nourishment without weighing yourself down.
- You can toss in whatever vegetables are looking sad in your fridge, and they magically transform into something vibrant and delicious.
02 -
- Adding the greens too early will turn them into an unappetizing mush - always save them for the last 10-15 minutes of cooking.
- The stew thickens naturally as the potatoes release their starch, so resist the urge to add any thickeners or you might end up with something closer to mashed potatoes.
03 -
- Chop all vegetables roughly the same size to ensure they cook evenly - I learned this after serving a stew with perfect potatoes but still-crunchy carrots.
- The stew tastes even better on day two or three, so consider making it ahead and reheating portions as needed throughout your week.