Plant-Based Veggie Stew by @deliciouslyella

Name: Plant-Based Veggie Stew
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 4 servings
Ingredients: 2 tbsp Olive Oil; 2 Shallot finely diced; 2 Carrot finely diced; 2 stalks Celery finely diced; 4 cloves Garlic thinly sliced or finely chopped; 1 tsp Dried Mixed Herbs; 2 tbsp Tomato Puree; 2 Bay Leaves; 1 Vegetable Stock Cube; 400 g Lentils tinned, drained; 400 g Chickpeas tinned, drained; 400 g Tomatoes tinned, chopped; 420 ml Coconut Milk tinned; 1 tbsp Maple Syrup; 1 tsp Tamari; 400 g Spinach bagged; Sea Salt; Black Pepper; Water half fill the empty tomato tin with water; 4 Pasta to serve, alternative to rice or potatoes; 4 Brown Rice to serve, alternative to pasta or potatoes; 4 Baked Potatoes to serve, alternative to pasta or rice

1h10

4 servings

🫒

2 tbsp

Olive oil

🧅

2

Shallot

🥕

2

Carrot

🥬

2 stalks

Celery

🧄

4 cloves

Garlic

🌿

1 tsp

Dried mixed herbs

🍅

2 tbsp

Tomato puree

🌿

2

Bay leaves

🍲

1

Vegetable stock cube

🫘

400 g

Lentils

🫘

400 g

Chickpeas

🍅

400 g

Tomatoes

🥥

420 ml

Coconut milk

🍁

1 tbsp

Maple syrup

🥢

1 tsp

Tamari

🥬

400 g

Spinach

🧂

Sea salt

⚫

Black pepper

💧

Water

🍝

4

Pasta

🍚

4

Brown rice

🥔

4

Baked potatoes

Warm
- Olive oil
Warm the olive oil in a large saucepan or casserole dish set over medium-low heat.
Add
- Shallot
- Carrot
- Celery
Add the shallots, carrots, celery, garlic and a pinch of salt; cook for 15-20 minutes until softened.
Stir
- Dried mixed herbs
- Tomato puree
- Lentils
Stir in the dried herbs, tomato puree, bay leaves, stock cube, lentils, chickpeas, chopped tomatoes and coconut milk.
Fill
- Water
- Tomatoes
Half fill the empty tomato tin with water and pour this in too.
Boil
Bring to the boil, then reduce the heat and simmer with the lid off for 25-30 minutes, until reduced by about a third.
Add
- Maple syrup
- Tamari
- Spinach
Add the maple syrup and tamari; stir in the spinach until wilted.
Step
- Sea salt
Taste to check the seasoning and adjust as needed.
Divide
Divide the stew between bowls and serve immediately.

Plant-Based Veggie Stew by @deliciouslyella

1h10

4 servings

🫒

2 tbsp

Olive oil

🧅

2

Shallot

🥕

2

Carrot

🥬

2 stalks

Celery

🧄

4 cloves

Garlic

🌿

1 tsp

Dried mixed herbs

🍅

2 tbsp

Tomato puree

🌿

2

Bay leaves

🍲

1

Vegetable stock cube

🫘

400 g

Lentils

🫘

400 g

Chickpeas

🍅

400 g

Tomatoes

🥥

420 ml

Coconut milk

🍁

1 tbsp

Maple syrup

🥢

1 tsp

Tamari

🥬

400 g

Spinach

🧂

Sea salt

⚫

Black pepper

💧

Water

🍝

4

Pasta

🍚

4

Brown rice

🥔

4

Baked potatoes

Preparation Steps

Step 1/8
Warm the olive oil in a large saucepan or casserole dish set over medium-low heat.
🫒Olive oil
Saucepan or casserole dish
Step 2/8
Add the shallots, carrots, celery, garlic and a pinch of salt; cook for 15-20 minutes until softened.
🧅Shallot
🥕Carrot
🥬Celery
🧄Garlic
🧂Sea salt
Saucepan or casserole dish
🥄Wooden spoon
Step 3/8
Stir in the dried herbs, tomato puree, bay leaves, stock cube, lentils, chickpeas, chopped tomatoes and coconut milk.
🌿Dried mixed herbs
🍅Tomato puree
🌿Bay leaves
🍲Vegetable stock cube
🫘Lentils
🫘Chickpeas
🍅Chopped tomatoes
🥥Coconut milk
Saucepan or casserole dish
🥄Wooden spoon
Step 4/8
Half fill the empty tomato tin with water and pour this in too.
💧Water
Saucepan or casserole dish
Step 5/8
Bring to the boil, then reduce the heat and simmer with the lid off for 25-30 minutes, until reduced by about a third.
Saucepan or casserole dish
Step 6/8
Add the maple syrup and tamari; stir in the spinach until wilted.
🍁Maple syrup
🥢Tamari
🥬Spinach
Saucepan or casserole dish
🥄Wooden spoon
Step 7/8
Taste to check the seasoning and adjust as needed.
🧂Sea salt
⚫Black pepper
Saucepan or casserole dish
Step 8/8
Divide the stew between bowls and serve immediately.
🥣Bowls

Composition

Ingredients

Types

Oil, Vegetables, Spices, Condiments, Legumes, Plant-based milk, Sweeteners, Liquids, Grains

Ingredients

Olive oil, Shallot, Carrot, Celery, Garlic, Dried mixed herbs, Tomato puree, Bay leaves, Vegetable stock cube, Lentils, Chickpeas, Tomatoes, Coconut milk, Maple syrup, Tamari, Spinach, Sea salt, Black pepper, Water, Pasta, Brown rice, Baked potatoes

Notes

Shallot (finely diced), Carrot (finely diced), Celery (finely diced), Garlic (thinly sliced or finely chopped), Lentils (tinned, drained), Chickpeas (tinned, drained), Tomatoes (tinned, chopped), Coconut milk (tinned), Spinach (bagged), Water (half fill the empty tomato tin with water), Pasta (to serve, alternative to rice or potatoes), Brown rice (to serve, alternative to pasta or potatoes), Baked potatoes (to serve, alternative to pasta or rice)

Allergens

Celery, Soy, Gluten

Dietetics

Dietary regimen

Vegetarian, Pescatarian, Nut-Free, Halal, Egg-Free

Calories

420 kcal

Macro nutrients

Protein: 16g, Carbohydrates: 45g, Fat: 20g, Fiber: 12g, Sugars: 11g

Nutritional Information

Minerals

Iron: 4.5mg, Potassium: 750mg, Magnesium: 70mg, Calcium: 120mg, Sodium: 780mg

Vitamins

Vitamin A: 4500IU, Vitamin C: 20mg, Vitamin K: 160mcg, Folate: 110mcg

Preparation

Time Information

Preparation

20 minutes

Cooking

50 minutes

Overall

1 hour 10 minutes

Difficulty

Level

Medium (2/4)

Steps

8 steps

Equipments

Utensils

Saucepan or casserole dish, Wooden spoon, Knife, Cutting board, Can opener, Bowls

Appliances

to inform

Type

Type Of Dish

Main Course, Soup

Occasions

Everyday, Meal Prep, Weeknight Dinner

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

British

Geographic

United Kingdom, Europe

Various

Aspect

Texture

Chunky, Creamy, Saucy

Flavors

Savory, Creamy, Mildly Sweet, Umami

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

fridge : up to 5 days (store in an airtight container,flavor improves over time), freezer : up to 3 months (store in an airtight, freezer-safe container)