Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 can (14.5 oz) diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup frozen peas
- 1/2 cup frozen corn
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
3. Add the carrots, celery, red and yellow bell peppers, zucchini, and yellow squash. Sauté for 5-7 minutes until the vegetables are slightly softened.
4. Add the diced tomatoes, vegetable broth, oregano, basil, paprika, salt, and black pepper. Stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes until the vegetables are tender.
6. Add the chickpeas, frozen peas, and frozen corn. Stir to combine and cook for an additional 5-7 minutes until heated through.
7. Serve hot and enjoy!
Time:
Preparation time: 15 minutes
Cooking time: 35-40 minutes
5. Temperature:
Medium heat for sautéing and boiling, low heat for simmering.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 210
Total fat: 6g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 920mg
Total carbohydrates: 34g
Dietary fiber: 9g
Sugar: 11g
Protein: 8g
Substitutions for ingredients:
- You can use any type of canned or fresh tomatoes instead of diced tomatoes.
- You can use chicken or beef broth instead of vegetable broth.
- You can use any type of beans instead of chickpeas.
- You can use any type of frozen vegetables instead of peas and corn.
Variations:
- You can add other vegetables such as potatoes, sweet potatoes, or mushrooms.
- You can add cooked chicken, beef, or sausage for a meatier version.
- You can add more spices such as cumin, chili powder, or coriander for a spicier version.
Tips and tricks:
- You can make this stew ahead of time and store it in the fridge for up to 3 days.
- You can freeze this stew for up to 3 months.
- You can serve this stew with crusty bread or over rice or quinoa.
Storage instructions:
Store the leftover stew in an airtight container in the fridge for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium-low heat until heated through.
Presentation ideas:
Serve the stew in a bowl and garnish with fresh herbs such as parsley or cilantro.
Garnishes:
Fresh herbs such as parsley or cilantro.
Pairings:
Crusty bread, rice, or quinoa.
Suggested side dishes:
Green salad, roasted vegetables, or garlic bread.
Troubleshooting advice:
If the stew is too thick, you can add more vegetable broth or water to thin it out.
Food safety advice:
Make sure to cook the stew until the vegetables are tender and the internal temperature reaches 165°F to ensure food safety.
Food history:
This vegetable stew is inspired by the Mediterranean cuisine and is a popular dish in many countries such as Italy, Spain, and Greece.
Flavor profiles:
This vegetable stew is savory, slightly sweet, and has a hint of smokiness from the paprika.
Serving suggestions:
Serve the stew hot with crusty bread or over rice or quinoa.
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Region: Nigerian