Stew is also super-fast and good to make once or twice a week to have as a grab and go meal. Not to mention, one-pot stews are an easy way to prepare a meal without getting every pot and utensil in the kitchen dirty.
Here is a simple formula for a one-pot stew:
Over medium heat in a pot, or in a crock pot add a base flavor such as garlic, onions, and ginger.
Add chopped veggies.
Add base liquids such as a tomato product/sauce or diced or low salt vegetable stock. Or use water.
Add cooked grains or beans of your choice.
Season with acids, spices, and herbs.
In a few hours you will have a delightful stew to eat with salads & sandwiches.
Here’s one to try:
White Bean Quinoa Spinach Stew
1 onion, chopped
2-3 cloves of garlic, minced
¼ teaspoon ginger
2 stalks of celery, chopped
2 carrots, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
2 cups diced baby potatoes
2 cans cannellini beans, drained and rinsed
1 can tomato sauce
3 cups vegetable broth
2 cups water
1 tablespoon parsley flakes
1 tablespoon soy sauce
1 teaspoon basil
1 teaspoon oregano
3/4 cup cooked quinoa
3 handfuls of chopped spinach
Place ingredients except the quinoa and spinach in a crock pot turn on high and let cook 4-6 hours.
OR Soften onion, celery, carrot, and bell pepper in a soup pot 5-7 minutes on medium heat with about ½ cup of water. Add remaining ingredients except the quinoa & spinach and cook for about an hour over low heat stirring as needed.
When veggies are softened add quinoa and spinach and cook an additional 5 minutes.
You can use other cooked grains such as rice, bulgur, or millet & you can use other beans such as garbanzo beans instead of white. Instead of baby potatoes – you can use whatever you have. A bag of frozen peppers and onions works fine in place of fresh too.
Enjoy the delicious aroma while it cooks. It’s perfect to keep on all day so people can grab a bowl as they pass by. If you are luck enough to have left overs they will make great meals for the rest of the week or freeze for another day.
January is National Soup Month – celebrate with more soup recipes.
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