Vegetable Stew Recipe | Life Made Sweeter (2024)

This Vegetable Stew is easy to make and the perfect comforting, hearty one-pot dinner that the whole family will enjoy! It’s filled with zucchini, red peppers, mushrooms, sweet potatoes and plenty more healthy, tasty stew ingredients. Gluten-free, vegan, paleo, Whole30 compliant and easily low carb or keto.

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Updated January 2024

A Hearty and Healthy Vegetable Stew Recipe

There’s nothing like a warm and cozy dinner on a cold winter night. With this simple homemade vegetable stew, you’ll be getting tons of healthy veggies into your diet and loving every bite. Packed with wholesome ingredients and a medley of vibrant veggies, this stew is a one-pot wonder that will warm your soul.

Who doesn’t love the convenience of a one-pot dinner like this, both in terms of cooking and clean up. It seriously couldn’t get easier! Whether you’re a seasoned chef or a novice in the kitchen, this one-pot veggie stew recipe promises a comforting and satisfying meal and a no-brainer when it comes to busy weeknight meals. Plus, it also happens to be gluten-free, vegan, paleo and Whole30 compliant.

Ingredients You’ll Need:

• Diced Onion: Adds a savory base to the stew.
• Garlic: Infuses rich aromatic flavors.
• Carrot: Brings natural sweetness and vibrant color.
• Red Bell Pepper: Provides a burst of freshness and a pop of color.
• Cremini Mushrooms: Enhances umami and texture.
• Zucchini: Adds a subtle crunch and mild flavor.
• Sweet Potato: Delivers a hint of sweetness and hearty consistency.
• Italian Herbs: Creates a harmonious blend of flavors.
• Tomato Puree: Offers a rich and tangy undertone.
• Coconut Aminos: Adds a unique depth of flavor (sub with tamari or soy sauce if desired).
• Balsamic Vinegar: Imparts a touch of acidity for balance.
• Arrowroot Starch Slurry: Thickens the stew to perfection.
• Diced Tomatoes: Introduces a burst of juiciness.
• Vegetable Stock: Infuses a savory and aromatic broth.
• Chopped Kale: Brings in a nutritional powerhouse (spinach or other greens work too).
• Salt and Pepper: To taste, ensuring the perfect seasoning.

Is Vegetable Stew Healthy?

By nature, vegetable stew is a great healthy dinner option. With this recipe, it’s even more so! In addition to all the nutritious veggies in the stew, it’s made with vitamin-rich tomato puree and vegetable stock. It also uses arrowroot starch instead of cornstarch for a healthier way to thicken the stew. Plus, it’s:

• Perfect for meal prep and batch cooking.
• Ideal for potlucks or family gatherings.
• Easily adaptable for vegetarian or vegan preferences.

Recipe Ingredients

Feel free to play around with the veggies you put in your stew. The ingredients listed below are how we make ours, but there really aren’t many rules here! This stew is easy to switch up, and it’ll taste amazing no matter which veggies you include.

• Onion: Finely chopped.
• Garlic: You’ll need about 4 cloves.
• Carrot: I love how soft and warm the carrots get inside this stew! Feel free to leave this out to make a keto vegetable stew.
• Red Bell Pepper: If desired, you can use a different kind of bell pepper.
• Mushrooms: I used cremini mushrooms.
• Zucchini: Slice into semi-circles of your desired size.
• Sweet Potato: Peeled and cut into 1/2-inch pieces. You can leave this out or swap with butternut squash, turnip or pumpkin to make this vegetable stew keto.
• Italian Seasoning: Go with your favorite brand of Italian seasoning or make your own.
• Tomato Puree: This will add flavor and some thickness to the stew.
• Coconut Aminos: This light soy sauce substitute is gluten-free and soy-free. Feel free to use gluten-free tamari or low sodium soy sauce if you’re not gluten-free.
• Balsamic Vinegar: For flavor.
• Arrowroot Starch: Mixed with 3 tablespoons of water, to thicken up the stew
• Chopped Tomatoes:You can use fresh or one 14-ounce can of San Marzano diced tomatoes.
• Vegetable Stock: Nutrient-dense vegetable stock ties this stew together.
• Kale: Chopped to desired size.
• Salt & Pepper: To taste.

Instructions: How to make Vegetable Stew

If you have a stove and a decent-sized pot or pan, you can make this stew. Certain vegetables take longer to cook, so they’ll need to go in sooner, while veggies that cook quickly like kale go in at the end.

1. Heat Oil & Cook Onion: Heat oil in a pot, sauté onion until softened.
2. Add Garlic & Vegetables: Add garlic, followed by carrots, red pepper, mushrooms, and zucchini. Cook until veggies start to brown.Introduce sweet potatoes, herbs, tomato puree, coconut aminos, balsamic vinegar, arrowroot starch slurry, diced tomatoes, and vegetable stock.
3. Cook Stew: Gently simmer for 20-25 minutes until sweet potatoes are tender, adding kale in the final minutes.
4. Season & Serve: Season with salt and pepper, garnish with fresh herbs, and serve with your favorite accompaniments.

Tips for the Best Bowl of Stew

With these helpful tips, a perfect pot of veggie stew is right around the corner. No stress necessary!

• Vegetables: Ensure all vegetables are uniformly chopped for even cooking.
• Simmer:Allow the stew to simmer slowly for optimal flavor development.
• Add Kale in At the End: If you add your kale in too soon, it will likely get a little too mushy. Add it last and cook the stew for just a few more minutes.
• Adjust Consistency: If your stew comes out too thick for your liking, you can easily thin it out by adding a little water.
• Season to Taste: The amount of salt and pepper you use is totally up to you. You could also add some heat to this stew by stirring in some red pepper flakes, if you’d like.

Serving Suggestions

This stew is not hard to pair with other dishes, as it goes well with tons of different sides. The ideas below are some of our go-tos!

• Pair with Dinner Rolls: Sometimes, a simple dinner roll is the way to go. Enjoy this warm and savory stew with crusty bread, crackers, or your favorite sides.
• Serve with Chicken: If you eat meat, try pairing your veggie stew with a juicy piece of Grilled Chickenfor an ultra healthy and satisfying dinner.
• Wash Down with a Cup of Hot Cocoa! If you’re making cold-weather comfort food, why not go all out? My easy Vegan Hot Chocolate is an equally cozy drink to follow up this stew with.
• Salad: Consider pairing with a side salad for a complete and satisfying meal.

Variations:

• Vegetables: Customize with your preferred vegetables or greens.
• Herbs: Experiment with different herbs for diverse flavor profiles.
• Plant-based Protein: Add chickpeas, beans, tofu or tempeh for some extra fiber or protein.
• Meat-based Protein: Add shredded cooked or rotisserie chicken, turkey or beef like our beef stew if you have meat-eaters you’re serving this to.
• Mediterranean Twist: Add olives, artichokes, and a sprinkle of feta for a Mediterranean flair.
• Spicy Southwestern Delight:
• Incorporate black beans, corn, and jalapeños; top with avocado for a southwestern kick.
• Curry Infusion: Introduce curry powder, coconut milk, and chickpeas for an exotic curry stew.
• Root Vegetable Extravaganza: Swap sweet potato for a mix of parsnips, turnips, and butternut squash.
• Asian Fusion: Use soy sauce, ginger, and sesame oil; add bok choy and water chestnuts.

Substitutions:

• Swap coconut aminos with tamari or soy sauce for a different umami kick.
• Corn starch can be used in place of arrowroot starch.

How to Store and Reheat Leftovers

• Refrigeration: Leftover vegetable stew should be refrigerated in an airtight container. Enjoy it within 2 days for the best freshness.
• Reheating: Reheat your stew in the microwave in 60-second increments, stirring after each one. Add more broth or water to thin out the stew, if needed.
• Make-ahead: Prep veggies in advance for quicker assembly. Stew can be made a day ahead; flavors deepen overnight.

Can I Freeze Veggie Stew?

You can definitely freeze this stew if you’d like to, though it may cause your sweet potatoes to get a little grainy. It will taste great regardless, but do keep that in mind. Thaw frozen stew before reheating it, and enjoy it within 2-3 months.

FAQs:

1. Can I use frozen vegetables?
   • Yes, but be mindful of texture changes; fresh is recommended for optimal results.
2. Can I make this in a slow cooker?
   • Absolutely! Adjust cooking times accordingly for a convenient slow-cooked option.
3. How can I make it spicier?
   • Add red pepper flakes or a dash of hot sauce to suit your spice preference.
4. Can I omit the starch for a thinner stew?
   • Certainly, adjust thickness based on personal preference.
5. Can I use dried herbs instead of fresh?
   • Yes, but use smaller quantities, as dried herbs are more concentrated.

More hearty vegetable dinner recipes:

Vegetable Curry

Grilled Vegetables

Detox Vegetable Soup