January 1, 2024
This is a simple Vegan Potato Stew recipe. It is hearty, nutritious, and low in fat. It is full of flavor from leeks, carrots, bell peppers and nutritional yeast. It is 100% plant based!
You can use whatever potatoes you have in the pantry. You’ll notice that I added a couple of new healthy ingredients in here:
ground flax, chia, and nutritional yeast. They help thicken up the stew with a natural texture reminiscent of a slow cooked meat stew. will be surprised at how good it tastes!
This recipe is written by Florentina at ciaoflorentina.com
Course: Entree, soups
Cuisine: Italian
Prep Time: 10 MINUTES
Cook Time: 25 MINUTES
Total Time: 35 MINUTES
Author: Florentina at ciaoflorentina.com
About Florentina
I’m Florentina, the voice behind the articles and recipes you’ll find around here. Welcome to my recipe and lifestyle journal of a simple life, filled with joy and laughter and sinfully delicious recipe! ” Ciao Florentina ” is where I channel the man in the photo, my grandfather, while in search of my own dream: to share my passion for real, simple, mostly vegetarian and plant based cooking with the world. A Food & Lifestyle Journal about the lost art of wholesome cooking and living, the perfection of imperfection, featuring simple but delicious recipes, organic wholesome ingredients, with a passion to love; in a flawed but beautiful and unique way. It is my second home where I hang my apron and my heart. A food journal of a simple life, captured in its raw form through the lens of my Iphone (lately my Canon) as life happens, in this moment and as passed down through generations in a bowl of rustic soup.
This journey starts in the shade of an old walnut tree, by a creek covered in yellow water lilies running through poppy covered fields, in the beautiful country side…Because I believe that real food, a simple wholesome and nutritious home cooked meal, is the greatest excuse to get people together and keep those you love close to you, and close to home. Love is the secret ingredient that makes it all worthwhile and Peace is the only side dish you will ever need.
INGREDIENTS:
1 leek
2 cloves garlic -minced
2 carrots -diced
2 lb red potatoes - quartered
1/2 cup diced tomatoes(canned variety)
1 cup green peas (frozen)
2 tsp extra virgin olive oil
2 leaves bay
1 bunch parsley
1 sprig sage
3 sprigs oregano
1/2 bunch thyme
1 bell pepper diced
1 chili pepper -sliced
2 tbsp sweet paprika
1/2 tbsp ground chia seed
1/2 tbsp ground flax
3 tbsp nutritional yeast(optional)
10 black peppercorns
2.5 qt water + more as needed
1 pinch sea salt + more to taste
DIRECTIONS:
Rinse and slice the leeks into thin slices.
Heat up a large soup pot over medium low flame. Add the cleaned leeks, a pinch of sea salt and a drizzle of olive oil. Toss to coat well and cook for about 10 minutes until the leeks have wilted.
Add the garlic, carrots, thyme, oregano, peppercorns, bay leaves and parsley stalks (reserve leafy tops) together with the paprika and toss to coat.
Stir in the tomatoes, bell pepper and potatoes. Cover by one inch with water and bring to a simmer. Season with a good pinch of sea salt and cook until the potatoes are tender, about 10 to 15 minutes.
Remove the stew from heat and stir in the green peas together with the flax, chia and nutritional yeast. (This is optional but it helps thicken up the stew nicely and ads some good nutrition too). Cover with a lid and allow the stew to sit for 10 minutes before serving. This will give the peas time to thaw into the hot broth.
Roughly chop the reserved parsley leaves and stir into the stew. Serve with fresh watercress and chili slices on top.
NUTRITION:
Calories: 205kcal | Carbohydrates: 39g | Protein: 7g | Fat: 3g | Sodium: 78mg | Potassium: 1090mg | Fiber: 8g | Sugar: 6g | Vitamin A: 5825IU | Vitamin C: 65.5mg | Calcium: 92mg | Iron: 3.7mg