Easy Vegetable Stew
Easy Vegan Stew
This vegan stew is easy, cheap, healthy, tasty, and unbelievably versatile. It has quickly become a firm favourite in our house. We make at least a batch a week.
All the ingredients featured in this recipe are store cupboard staples. You can alter the spices to suit your taste or what you have in stock. Try adding a little dried oregano, swap the sweet corn for peas, omit the cayenne if you don't like spice, or use baked beans instead of black-eyed beans.
It is also a wonderful vehicle for using leftover vegetables—I quite often add chopped broccoli stalks, 'past their best' carrots, or 'nearly out of date' fresh herbs to the stew.
- 2 (400 g / 28 oz) cans tomatoes
- 1 (400 g / 14 oz) can spinach
- 1 (400 g / 14 oz) can black-eyed beans
- 1 (198 g / 7 oz) can sweet corn
- 1 tablespoon smoked paprika
- 1 teaspoon cayenne pepper
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 2 large garlic cloves (or 2 tablespoons garlic paste)
- 1 onion, chopped (or 1 tablespoon onion powder)
- 1 teaspoon oil
- Large pan or Dutch oven
- Wooden spoon
- Can opener
- Measuring spoons
- If using fresh onion, fry in oil until translucent (if using powder, add with spices).
- Add chopped garlic, or garlic paste, and fry for 2 minutes.
- Add spices, stir, and fry for 1 minute.
- Add tomato, beans, sweet corn, and spinach. Simmer for 15 minutes.
- That's it! Your easy vegetable stew is ready. Serve with crusty bread on the side.
Squeeze of lime
- Chopped fresh coriander/cilantro
Ways to Eat
This stew is so versatile and there are so many ways to eat it. Below I have listed some tried and tested methods that I love.
- As a soup: Make this dish go further by adding vegetable stock and turning it into a hearty vegan soup.
- As an easy dinner: Top a baked sweet potato with this stew and a dollop of guacamole for a delicious, easy vegan supper that bursts with flavour. Perfect for a cosy weeknight meal!
- As a brunch: Bake with eggs in the oven, or poach with eggs on the stovetop. A healthy, yet comforting vegetarian breakfast or brunch (or even lunch or dinner!).
- As a working lunch: Cook with bulgur wheat, allowing the bulgur to take on the juices and flavour from the stew. Add a drop of water or stock if necessary. It makes a delicious low-maintenance and comforting meal to take into work. Eat hot or cold.
Questions & Answers
© 2019 Kathryn Worthington