Vegetarian Rich Tomato Stew

Dive into a bowl of hearty comfort with this Vegetarian Rich Tomato Stew, a vibrant and nutritious medley of fresh vegetables, protein-packed chickpeas, and leafy kale simmered to perfection in a robust tomato broth. Infused with aromatic herbs like oregano and thyme, and finished with a zesty splash of lemon juice and fresh basil, this recipe is a celebration of bold, wholesome flavors. Perfect for a cozy weeknight dinner or meal prepping, this one-pot wonder is not only vegan but also packed with fiber and vitamins, making it a satisfying and guilt-free choice. Ready in just an hour, this stew pairs wonderfully with crusty bread or over a bed of rice for an extra hearty twist. Whether you're a seasoned plant-based eater or simply looking to explore vegetarian options, this rich tomato stew is guaranteed to please.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 whole garlic cloves, minced
• 3 medium carrots, sliced
• 2 whole celery stalks, sliced
• 1 medium red bell pepper, chopped
• 1 medium zucchini, diced
• 28 ounces canned crushed tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 2 whole bay leaves
• 15 ounces canned chickpeas, drained and rinsed
• 2 cups kale, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh basil leaves, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 4-5 minutes until translucent.

Step 2

Add the minced garlic and cook for another 1-2 minutes until fragrant.

Step 3

Stir in the sliced carrots, celery, red bell pepper, and zucchini. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Pour in the canned crushed tomatoes and vegetable broth. Stir to combine.

Step 5

Add the dried oregano, dried thyme, and bay leaves. Bring the mixture to a gentle simmer.

Step 6

Cover the pot and let it simmer for 20 minutes to allow the flavors to meld.

Step 7

Add the drained chickpeas and chopped kale to the pot. Stir well and continue to simmer for another 10-15 minutes until the kale is tender.

Step 8

Season the stew with salt and black pepper to taste.

Step 9

Remove the pot from the heat and stir in the fresh basil leaves and lemon juice.

Step 10

Serve the stew hot, garnished with additional basil if desired.

Nutrition Facts

Serving size	(3161.5g)

Amount per serving	% Daily Value*
Calories	1646.1

Total Fat 49.8g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 7148.6mg	0%
Total Carbohydrate 258.0g	0%
Dietary Fiber 65.8g	0%
Total Sugars 87.9g
Protein 70.0g	0%

Vitamin D 0IU	0%
Calcium 994.3mg	0%
Iron 28.5mg	0%
Potassium 7994.6mg	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: 25.5%

Protein: 15.9%

Carbs: 58.6%