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Vegetable stew in black bowl with spoon.
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5 from 6 votes

Vegetable Stew Recipe

This hearty vegetable stew, with a medley of fresh, colorful vegetables, chickpeas and quinoa, will satisfy your tastebuds, your tummy, and your soul!
Prep Time25 minutes
Cook Time30 minutes
Total Time55 minutes
Course: Main Course/Stew
Cuisine: Mediterranean inspired
Diet: Gluten Free, Vegan, Vegetarian
Servings: 8 servings
Calories: 305kcal

Equipment

Ingredients

  • 2 tablespoons extra virgin olive oil (you can reduce this to your preference or, if you want to make this oil-free, use 2 tablespoons of vegetable stock instead to soften the veggies).
  • 8 cloves garlic (minced)
  • 1 medium onion (chopped)
  • 2 stalks celery (chopped in a ½-inch dice)
  • 2 medium carrots (chopped in a ½-inch dice)
  • 2 red potatoes or yellow potatoes (chopped in a ½-inch dice)
  • 2 medium sweet potatoes (chopped in a ½-inch dice)
  • 1 zucchini or yellow squash or pattypan squash. You can also use 2 cups of any winter squash. (chopped in a ½-inch dice)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 3 cups cooked chickpeas (or canned. Strain before using).
  • ½ cup quinoa (uncooked)
  • 5 cups vegetable stock (or water)
  • 2 tablespoons Calabrian chili paste (or harissa)
  • 2 large tomatoes (diced)
  • 5 leaves Swiss chard (chopped)
  • Salt to taste
  • 2 tablespoons fresh basil or fresh mint or fresh parsley, for garnish

Instructions

  • Place garlic and olive oil in a Dutch oven or large pot. Turn on heat to low and let the garlic saute in the oil until very aromatic and lightly blonde.
  • Add the onions, celery, carrots, potatoes, sweet potatoes and summer squash to the pot.
  • Add ½ teaspoon salt and mix well. Saute for a couple of minutes.
  • Stir in the dried basil and the dried oregano.
  • Stir in the chickpeas.
  • Add the rinsed quinoa to the pot and mix it in.
  • Add 5 cups vegetable stock or water to the pot. Mix well.
  • Stir in the Calabrian chili paste.
  • Bring the stew to a boil, cover and cook 8 minutes or until the quinoa and the veggies are tender.
  • Stir in the tomatoes, followed by the Swiss chard.
  • Mix well, bring to a boil, and simmer for another five minutes. Garnish, if desired, with fresh basil, mint or parsley before serving.

Notes

  • You can substitute the quinoa with a small pasta, like orzo or ditalini.
Storage instructions
  • Refrigerate: Store the stew in the fridge in an airtight container for up to four days.
  • Freeze: Freeze the vegetable stew in a freezer-safe container for up to four months.
  • Reheat: Thaw and reheat in a saucepan or in the microwave before serving.

Nutrition

Calories: 305kcal | Carbohydrates: 54g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 722mg | Potassium: 1085mg | Fiber: 10g | Sugar: 11g | Vitamin A: 13219IU | Vitamin C: 30mg | Calcium: 106mg | Iron: 4mg