Vegetable Stew
Thick savory gravy with whatever vegetables you have on hand.
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Servings: 4
Calories: 169kcal
Equipment
- 1 Dutch oven Large pot
Ingredients
- 2 tbsp Olive oil
- 1 tsp Cumin seeds
- 1 Onion Finely diced
- 1 Carrot Diced
- 1 Tomato Chopped
- 1 tsp Sugar
- 1 Bay leaf I used Indian bay leaf
- 2 tsp Oregano Dried
- 1 tsp Black peppercorn Fresh ground
- 1 tsp Himalayan pink salt
- 2 tbsp Flour White, all purpose
- 2 tbsp Balsamic vinegar
- 2 tsp Dark soy sauce
- 1 Potato Diced
- 2 cups Green beans Cut to bite size pieces
- ¼ cup Lentils Red lentils, clean and rinsed
- 2 cups Vegetable broth Or similar bullion
Instructions
- Heat the oil in a large pot. Add the cumin seeds, let them sputter a bit, then add the onions and carrots. Cook, stirring frequently over medium heat for about 5 minutes until the onions are softening.
- Add the chopped tomato, sugar, black pepper, oregano and bay leaf. Continue cooking and stirring for several minutes until the tomatoes soften.
- Sprinkle in the flour and quickly stir to cover all vegetables; then add the balsamic vinegar and soy sauce. Mix well.
- Add the remaining vegetables, i.e. potatoes and green beans (or whatever else you like) and add the red lentils, mix well and then add the vegetable broth.
- Cover, turn the heat low and simmer until all vegetables are cooked and you get a nice, thick stew. Keep an eye on it, stirring frequently; you may need to add more water.
Notes
You can use what ever vegetable you like that are growing fresh in your garden or in season in the market.
I would have liked to use more fresh herbs such as thyme, sage and oregano if i had them available.
I think this would make the basis for a good shepard’s pie.
Nutrition
Serving: 2cups | Calories: 169kcal | Carbohydrates: 34g | Protein: 7g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 1305mg | Potassium: 674mg | Fiber: 9g | Sugar: 8g | Vitamin A: 3487IU | Vitamin C: 25mg | Calcium: 79mg | Iron: 3mg
