The vegetable and legume stew is a very complete dish full of nutrients, vitamins and minerals, since it combines healthy vegetable proteins, complex carbohydrates and digestive fiber. It is usually an easy dish to prepare since you can combine the vegetables and legumes you want. To prepare this vegetable stew without meat that I bring to have used several tubers, such as sweet potato and malinger or taro, which provide fiber and are beneficial for the digestive system, white beans and peanut butter, which apart from adding a touch of extraordinary flavor to the dish, carry the protein intake necessary for our body; and a lot of varied vegetables, such as carrots, spinach, onions, tomatoes, which provide a large amount of vitamins and minerals.
Ingredients to make Meatless Vegetable Stew:
- 2 yellow sweet potatoes
- 2 mélanges or small taro roots
- 1 carrot
- 1 onion
- 2 cloves of garlic
- 1 tablespoon of oil
- 1 piece of fresh ginger
- 3 tablespoons of peanut butter
- 1 cup of crushed tomato
- 1 liter of vegetable broth
- ½ bunch of spinach
- 1 cup of cooked white beans
- ½ teaspoon cumin
- 1 teaspoon salt
- 1 teaspoon sweet paprika
How to make vegetable stew without meat:
- Peel the sweet potatoes, taro, carrot and onion. Chop the onion, ginger and garlic into small pieces, cut the carrot into slices and the sweet potatoes and mélanges into medium pieces.
- Heat the oil in a pot and prepare a sauce of onion, garlic and ginger. When the onion turns transparent, add the carrot, the potatoes, the taro and cook for 3-4 minutes, stirring from time to time.
- Add the spinach, peanut butter and crushed tomato to the pot, stir and cook another 3-4 minutes. Add the cooked navy beans, spices, and vegetable broth, and bring the vegetable stew to a boil.
- Lower the heat and cook the vegetarian vegetable stew until the broth is reduced to the desired consistency and the vegetables are soft.
- Serve the meatless vegetable stew piping hot and enjoy.
