Ingredients with Measurements:
- 1 cup groats
- 4 cups vegetable broth
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 can diced tomatoes (14 oz)
- 1 tsp dried thyme
- 1 tsp dried rosemary
- Salt and pepper to taste
- 2 tbsp olive oil
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. Rinse the groats and soak them in water for at least 2 hours.
2. In a large pot, heat the olive oil over medium heat.
3. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
4. Add the carrots, celery, red bell pepper, and zucchini and sauté for another 5 minutes.
5. Drain the groats and add them to the pot.
6. Add the vegetable broth, diced tomatoes, thyme, rosemary, salt, and pepper.
7. Bring the stew to a boil, then reduce the heat to low and let it simmer for 30-40 minutes until the groats are tender and the vegetables are cooked through.
8. Taste and adjust the seasoning if necessary.
9. Serve hot.
- Time:
Preparation time: 10 minutes
- Cooking time: 40 minutes
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 250
- Fat: 7g
- Carbohydrates: 40g
- Protein: 8g
- Fiber: 8g
Substitutions for ingredients:
- You can use any type of groats, such as buckwheat or barley.
- You can use chicken or beef broth instead of vegetable broth.
- You can use any type of vegetables you like, such as potatoes, sweet potatoes, or green beans.
Variations:
- You can add cooked chickpeas or lentils for extra protein.
- You can add chopped kale or spinach for extra nutrition.
- You can add a splash of balsamic vinegar or lemon juice for extra flavor.
Tips and tricks:
- Soaking the groats beforehand will help them cook faster and become more tender.
- You can make this stew in advance and reheat it before serving.
- This stew is great for meal prep and can be stored in the fridge or freezer for later.
Storage instructions:
- Store the leftover stew in an airtight container in the fridge for up to 5 days.
- You can also freeze the stew for up to 3 months.
Reheating instructions:
- Reheat the stew in a pot over medium heat until hot.
Presentation ideas:
- Serve the stew in bowls with a sprinkle of fresh herbs on top.
Garnishes:
- Fresh herbs, such as parsley or cilantro.
Pairings:
- This stew pairs well with crusty bread or a side salad.
Suggested side dishes:
- Roasted vegetables
- Steamed rice
- Quinoa salad
Troubleshooting advice:
- If the stew is too thick, you can add more broth or water to thin it out.
- If the groats are still tough after cooking, you can add more liquid and let them simmer for longer.
Food safety advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure it is safe to eat.
- Store the stew in the fridge or freezer promptly to prevent bacterial growth.
Food history:
- Groats are a type of whole grain that have been eaten for centuries in Europe and Asia.
- Stews have been a staple of many cultures for thousands of years, as they are an easy way to use up leftover ingredients and create a hearty meal.
Flavor profiles:
- This stew is savory, hearty, and slightly sweet from the vegetables.
Serving suggestions:
- Serve this stew as a main course for lunch or dinner.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
Meal type: N/A
Occassion: N/A
Region: N/A