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Tuesday, 5 January 2021

Vegetable Stew - So Versatile !


Stews are not all about meat! Take this versatile vegetable stew; you can add any veg you like to this versatile stew. Just add root veg and squash at the beginning, green veg towards the end and frozen peas or sweetcorn at the last minute. Adding baked beans adds a little sweetness, plus fibre and protein.

Ingredients
Serves 8
1 tbsp olive oil
1 onion, finely diced
2 leeks, split lengthways up to the root several times, washed under running cold water then sliced thickly
2 carrots, cut into 1cm/½in dice
2 garlic cloves, finely diced
1 tsp sweet smoked paprika
½ tsp dried thyme
2 potatoes, peeled, cut into 1cm/½in dice
600ml/21fl oz vegetable stock
½ head cauliflower, cut into small florets
200g/7oz fine green beans, cut into 2cm/¾in pieces
1 x 400g/14oz tin baked beans
2 tbsp roughly chopped flatleaf parsley
salt and freshly ground black pepper
crusty bread, low carb bread to serve - optional

Method
1. Heat a large frying pan or saucepan until medium hot, add the olive oil, onion and leeks and cook gently for 5 minutes until just softened.
2. Add the carrots, garlic, paprika and thyme and stir to combine. Cook for 5 minutes.
3. Add the potatoes and vegetable stock and bring to the boil. Turn the heat down and simmer for 5 minutes until the potatoes are just softening then add the cauliflower and simmer for another 5 minutes.
4. By now, all the vegetables should be nearly cooked. Add the green beans and baked beans and cook for 3 minutes then stir in the chopped parsley and season well with salt and pepper.
5. Optional - serve with crusty bread/low carb bread.

Each serving provides
7g protein, 25g carbohydrates (of which 10g sugars), 2.5g fat (of which 0.5g saturates), 8g fibre and 0.4g salt.
From original idea here

This recipe does contain potatoes, so may affect blood sugar levels. If you would like a lower carb alternative to potatoes you will find some suggestions here


Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients, including a few that many people need more of, and also provides some powerful health benefits.

Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.

What’s more, cauliflower is easy to add your diet. It’s tasty, easy to prepare and can replace high-carb foods in several recipes.
Read more here

Cauliflower recipes you may like
Cauliflower Low Carb Mash, flavour it your way, - see here
Cauliflower, six low carb recipe choices, - see here

You will find a variety of recipe ideas and articles within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

39 comments:

~Lavender Dreamer~ said...

That looks SO good! I haven't made stew in a long time but I made it last week. It has small chunks of beef in it though. Stick to your ribs kind of meal for winter!

Martha said...

This is definitely something I would love!

Inger said...

Just what I needed, a veggie stew. I've copied it and will try it after I get the ingredients.

Tom said...

...yo can use whatever you have on hand.

Salty Pumpkin Studio said...

Great recipe
Thank you for the info on cauliflower. I hadn't thought much about it in stew.

Sandi said...

I have over-cauliflowered lately. I'll have to save this recipe for later. 😂

Judy at GoldCountryCottage said...

We love veggie dishes, Jan, so will definitely try this one. Hope you had a Merry Christmas. Stay well and safe in the New Year..xxoJudy

Laurie said...

👍❤️

Lorrie said...

I'm craving vegetables these days and this looks so good!

Pom Pom said...

Hi sweet Jan!
Oh, this looks really great! Thank you! We love cauliflower! Happy New Year!

Elephant's Child said...

They are very, very tasty indeed. How I wish I could convince my vegie averse partner of that...

Emma Springfield said...

I love soups, salads, and stews. There is nothing you can do to make bad ones. Of course some are better than others but you know what I mean. This stew looks incredible.

Snowbird said...

That's lunch sorted tomorrow! I would never have thought of adding sweetcorn and baked beans, but they will be going in!xxx

Christine said...

Looks so good!

happyone said...

Oh yes, I'd like that. Looks delicious.

kitty@ Kitty's Kozy Kitchen said...

Yum! This looks so good! I love cauliflower. I’m planning on making a cauliflower fried rice recipe soon.

Icy BC said...

This looks so good for cold winter days in Michigan.

Thank you for stopping by! Hope your holidays bringing all the best and stay safe...

Curtains in My Tree said...

I love soup of about any kind
makes me want to go start a pot

Happy New Year 2021

Janice

Pam said...

My mom was a big veggie soup making person and I never liked it! haha....I rather have Campbells! haha...it was due to the fact that she always put things in there I did not care for. Here in the south cauliflower is never added to the veggie soup. But more always added lima beans (YUCK), celery (I like but not cooked), and then I have never been a big fan of big ole chucks of cooked tomato's. I know, picky! However, now I make my veggie soup to suit me and I like it better. It does include cooked tomato's but smaller chunks. haha...

Rose said...

Now I am hungry for cauliflower! That just sounds so good. I like it raw, or cooked. Or in salads...but the soup sounds good, too.

Magic Love Crow said...

So very yummy! Thank you Jan! Big Hugs!

peppylady (Dora) said...

Had minestrone soup and it had veggies in it.
Coffee is on and stay safe

Angie said...

Jan - soups and stews are my absolute favorite thing to eat, so this is right up my alley. And perfect for winter weather! Happy New Year to you!

Iris Flavia said...

On the list :-)

Jo said...

That looks lovely, and I do love veggies.

baili said...

i love this veggie and i love all winter veggies i think :)
thank you for another way to create delicious dish out of it
many blessings to you and family!

Sue said...

Ahh this looks lovely, real comfort food, and yay for the baked bean, I love 'em! Take care and have a great week, Sue xx

Marco Luijken said...

Hello Jan,
That's looking well. Very tasty.
I'll join you...hihi...!! Delicious.

Greetings, Marco

My name is Erika. said...

Wish the hubby was a veggie guy. This looks delicious to me.

DVArtist said...

Oohhhh this looks amazing and is my kind of food. Yummmm.

Divers and Sundry said...

I always put beef in stew, but this does look good.

Mary Kirkland said...

I've made a vegetable stew before.

Lisabella Russo said...

Oh this looks delicious, thank you so much!

David M. Gascoigne, said...

We make something vaguely resembling this. It's a bit of a clean out the fridge meal, but it ensures that those last three mushrooms and two sticks of celery don't go to waste! And it tastes good too.

Martha said...

Definitely something to try!

sheila 77 said...

Great ideas for a vegetable stew here, and I like the link to substitutes for potatoes, some I wouldn't have thought of. Clever idea to add baked beans, I'll try that.
Happy New Year to you both.

Debbie said...

this sounds so good - but i prefer my vegetables raw rather than cooked and that is how i always eat them. perhaps i should try this!!

kathyinozarks said...

sounds delicious

carol l mckenna said...

Sounds and looks delicious and sooo healthy ~ like the potato substitutes too!

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