Low Fat 30 Minute Vegetable Stew Recipes

VEGETABLE STEW

Steps:

• Heat a tbsp of olive/avocado oil in a large pot/pan over medium heat. Finely chop the onion and add it in. Stir and let cook for a few minutes.
• Add the minced garlic and cook for a minute. Peel the carrot and cut it into semi circle slices. Add to the pan.
• Cut the red pepper into ½-inch chunks, the mushrooms into quarters and the zucchini into semi circle slices.
• Add them all to the pan and cook for 5-10 minutes, until starting to brown and soften. Add a little more oil if needed.
• Peel and cut the sweet potato into ½-inch pieces. Add it to the pan along with the herbs, tomato puree, coconut aminos, balsamic vinegar, arrowroot starch slurry, chopped tomatoes and vegetable stock.
• Bring to a gentle simmer and leave to cook for 20-25 minutes, until the sweet potato is soft through. Add chopped kale within the last few minutes.
• Season with salt and pepper, to taste. Serve and enjoy!

HEARTY VEGETARIAN LENTIL STEW

Steps:

• Bring water and lentils to a boil in a large saucepan. Cover, reduce heat to low, and simmer until tender, 15 to 20 minutes. Increase heat to high, add wine, and let it sizzle and bubble for 1 minute. Reduce heat to medium-low, cover, and simmer for 3 minutes.
• Stir in carrots, celery, vegetable broth, diced tomatoes, onion, bell pepper, cabbage, tomato paste, brown sugar, curry powder, garlic, onion powder, salt, pepper, and cumin. Cook, stirring frequently, until flavors are well blended and vegetables are tender, 45 minutes to 1 hour.

LOW-FAT 30-MINUTE VEGETABLE STEW

Steps:

• In a 4-quart saucepan, combine vegetable broth and water.
• Bring to a boil over medium-high heat.
• Add diced rutabaga and sliced butternut squash, carrots and potatoes.
• Reduce heat to medium, cover and simmer for 15 minutes.
• Add onions, frozen peas, kale and bay leaves.
• Stir; cover and cook for 10 minutes.
• Add parsley and mustard.
• Stir, cover and cook for 5 minutes.
• Remove bay leaves and discard.
• To serve; divide stew among 4 large soup bowls and serve immediately, accompanied by coleslaw tossed lightly with nonfat dressing.