Winter Wellness Low Fat Vegetable Stew (Printable)
A nourishing, hearty stew featuring seasonal winter vegetables, lean protein, and aromatic herbs—perfect for warming up on chilly days.
# List of ingredients:
→ Vegetables
01 - 1 medium onion, diced
02 - 2 cloves garlic, minced
03 - 2 medium carrots, peeled and sliced
04 - 2 parsnips, peeled and sliced
05 - 1 small rutabaga, peeled and cubed
06 - 1 small sweet potato, peeled and diced
07 - 2 celery stalks, sliced
08 - 2 cups kale or Swiss chard, chopped
09 - 1 cup mushrooms, sliced
→ Legumes and Protein
10 - 1 can (15 oz) cannellini or navy beans, drained and rinsed
11 - 3.5 oz firm tofu, cubed (optional)
→ Liquids
12 - 4 cups low-sodium vegetable stock
13 - 1 can (14 oz) diced tomatoes with juice
14 - 1 tablespoon fresh lemon juice
→ Herbs and Spices
15 - 1 teaspoon dried thyme
16 - 1 teaspoon dried oregano
17 - 1 bay leaf
18 - 1/2 teaspoon ground black pepper
19 - 1/2 teaspoon smoked paprika
20 - 1/2 teaspoon salt
→ Finishing
21 - 2 tablespoons fresh parsley, chopped
# Steps:
01 - In a large pot, sauté the diced onion and minced garlic over medium heat with 2 tablespoons water or stock for 2–3 minutes until softened and fragrant.
02 - Add the sliced carrots, parsnips, cubed rutabaga, diced sweet potato, and sliced celery. Stir and cook for 5 minutes until beginning to soften.
03 - Add the sliced mushrooms and cook for an additional 2 minutes, stirring occasionally.
04 - Stir in the drained beans, tofu if using, diced tomatoes with juice, vegetable stock, dried thyme, dried oregano, bay leaf, black pepper, smoked paprika, and salt. Mix thoroughly to combine.
05 - Bring the mixture to a boil, then reduce heat to low. Cover the pot and simmer for 25 minutes, stirring occasionally, until all vegetables are tender.
06 - Add the chopped kale or Swiss chard and simmer uncovered for 5 more minutes until wilted and tender.
07 - Stir in the fresh lemon juice and adjust salt and pepper to taste as needed.
08 - Remove the bay leaf, ladle the stew into bowls, and garnish each serving with fresh chopped parsley.
# Expert Advice:
01 -
- The combination of root vegetables creates a naturally sweet base that even my veggie-skeptical brother requests when he visits.
- You can toss everything into one pot and let winter magic happen while you curl up with a book for 30 minutes.
02 -
- After ruining one batch, I learned never to add the kale too early, or it turns an unappetizing army green and loses its texture completely.
- The stew actually tastes better the next day when all the flavors have had time to meld together in the refrigerator overnight.
03 -
- If you soak the beans yourself instead of using canned, reserve some of that starchy bean water to add to the stew for extra body.
- Stirring in a tablespoon of nutritional yeast just before serving adds a subtle cheesy flavor while keeping everything plant-based.