Swill

Experience the ultimate comfort with "Swill," a hearty and nourishing one-pot meal that's packed with wholesome ingredients and robust flavors. This rustic vegetable stew combines the savory depth of sautéed onions and garlic with the earthy sweetness of carrots and tender potatoes, all simmered in a flavorful vegetable broth infused with herbs like thyme, oregano, and a hint of paprika. Protein-rich beans and hearty whole grains like quinoa or barley make this dish as satisfying as it is nutritious, while a generous handful of fresh spinach or kale adds a vibrant, nutrient-packed finish. Ready in just 45 minutes, this versatile recipe is perfect for busy weeknights or cozy family dinners. Serve it hot with crusty bread for the ultimate plant-based comfort food. Keywords: one-pot meal, vegetable stew recipe, plant-based comfort food, hearty stew, quick dinner ideas, healthy soup recipe.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, sliced
• 2 medium potatoes, diced
• 1.5 cups cooked beans (e.g., kidney, black, or cannellini)
• 4 cups vegetable broth
• 1 cup cooked grain (e.g., quinoa, rice, or barley)
• 1 15-ounce can canned diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach or kale

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3–4 minutes until translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the carrots, celery, and potatoes, and cook for 5 minutes, stirring occasionally.

Step 5

Pour in the vegetable broth and canned diced tomatoes, stirring to combine.

Step 6

Add the cooked beans, dried thyme, oregano, paprika, salt, and black pepper to the pot.

Step 7

Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 15 minutes, or until the potatoes are tender.

Step 8

Stir in the cooked grain and baby spinach (or kale) during the last 5 minutes of cooking.

Step 9

Taste and adjust seasoning if needed. Serve hot in bowls for a rustic and comforting meal.

Nutrition Facts

Serving size	(2865.1g)

Amount per serving	% Daily Value*
Calories	1859.7

Total Fat 53.9g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 9.2g
Cholesterol 8.5mg	0%
Sodium 5417.3mg	0%
Total Carbohydrate 295.8g	0%
Dietary Fiber 57.8g	0%
Total Sugars 46.4g
Protein 63.2g	0%

Vitamin D 0IU	0%
Calcium 688.7mg	0%
Iron 22.0mg	0%
Potassium 6644.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.3%

Protein: 13.2%

Carbs: 61.6%