I’ve had several requests for my favorite, kid-approved recipes, so here’s the first one!  I’ll put the recipe first (because that’s what I always wish bloggers would do), and then detailed instructions with pictures after that. If you’re fairly new to cooking, or new to plant-based cooking, I recommend reading the tips found after the recipe. In that section, I’ll also discuss the components of a healthy meal, because I’m a cardiac rehab nurse, I love to teach, and I want everyone to be (and feel) healthy!

This stew is very versatile, so if you don’t have these exact ingredients, it’s fine to substitute. I would not include broccoli or asparagus, however–they tend to take over soups and make them taste weird.

Savory Veggie Stew

Serves 6-8

Ingredients

1 medium onion, diced

1-½ cups baby carrots, diced

1 red bell pepper, diced

2 cups baby yellow potatoes (other potatoes work, too), diced

1 heaping cup of fresh baby spinach

1-2 TBS minced garlic

1 TBS crushed rosemary

Freshly ground black pepper, to taste

½ cup frozen edamame

½ cup lentils, rinsed

1 cup frozen veggie crumbles (this is a meat-alternative), optional

1 can No-Salt-Added chickpeas

1 can No-Salt-Added pinto beans

1 32-oz carton No-Salt-Added vegetable broth

1-½ to 2 cups water

2 TBS red wine vinegar

3 TBS Lower-Sodium soy sauce

Canola Oil Cooking Spray

Salt to taste, optional (we don’t add extra–use as little as possible, especially if you have high blood pressure, heart failure, or hope to prevent both!)

Instructions

1. Heat your pot on high heat. When hot, spray lightly with canola oil. Add onions, then sautee until onions look clear. Add pepper, garlic, and rosemary. Stir to combine.
2. Add carrots, bell pepper, and potatoes. Stir to combine.
3. Add edamame, veggie crumbles, chickpeas, and pinto beans. Stir to combine.
4. Add vegetable broth, water, lentils, and baby spinach. Stir to combine.
5. Add red wine vinegar and soy sauce. Stir to combine.
6. Bring to a boil, then reduce heat and simmer for at least 30 minutes.
7. Serve and enjoy! We like it with whole-wheat crackers or crusty bread.

 

Extra Instructions

This stew is nutrient-dense (it has LOTS of vitamins, minerals, and energy-producing components your body needs).

It’s also high in fiber, contains lots of protein, and is low in salt, saturated fat, and sugar.

When you’re deciding on meals and snacks, these are the things you want:

High in vitamins, minerals, and fiber, AND
Low in salt, saturated fat (that’s the bad fat), and sugar.

Usually, the foods that are COLORFUL will give you the most bang for your buck, like fruits and veggies. Besides fruits and veggies, eat more whole grains and lean proteins.

My “secret” to cooking tasty food with little salt is to always start with sauteed onions and minced garlic. I can’t think of a single dinner I make that doesn’t start there.

The second important piece is finding spices/herbs you like and then experimenting with different vinegars, fresh lemon or lime juice, and different (lower sodium) sauces.

The excellent sources of protein in this stew include edamame, lentils, chickpeas, pinto beans, and veggie crumbles. Potatoes have a lot of protein, too!

Step 1:

Cut up your veggies!

Step 2:

Sautee onion, then add spices and garlic (a few carrots and bell peppers snuck in…no big deal)

 

Step 3:

Keep adding ingredients and stirring…soup is pretty hard to mess up.

Step 4:

Bring to a boil then cover, lower the heat, and simmer for at least 30 min.

You can find edamame (frozen soybeans) in the freezer section. That’s also where you’ll find the plant-based meat substitute.

This is what lentils look like…you’ll find them by the dried beans. Make sure you rinse them.

Choose No Salt Added/Unsalted/Lower Sodium broth and beans whenever possible, and then always rinse the beans.

Enjoy!

My kids love this stew, and every meat-eater who has tried it is pleasantly surprised, too.