veggie stew

A simple, vegetarian, spiced bean stew makes a quick and filling midweek dinner.

With a GI of 52 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 492 kcal per portion.

Mexican bean stew

low-calorie cooking spray

onion, thinly sliced

garlic cloves, crushed

yellow pepper, deseeded and cut into 3cm/1in chunks

½ tsp hot chilli powder

tsp cumin

tsp coriander

tin chopped tomatoes

tomato purée

tin mixed beans, drained and rinsed

grams/4½oz wholegrain long-grain rice, to serve

lime,

salt and black pepper

tomato, roughly chopped

tbsp freshly coriander

spring onions, thinly sliced

Your favourite orzo recipe on this site! This is a tasty, easy-to-make one-pot veggie dish proves that healthy family food doesn&#8217;t need to break the bank. Discover more of our one-pot recipes here. 

Chickpea, orzo and tomato stew with feta and dill

olive oil

onion, chopped

garlic cloves, chopped

½ tsp chilli flakes

mustard seeds

orzo

vegetable stock

tin chickpeas,

dill,

vegetarian feta, crumbled

Heat the oil in a deep frying pan and add the onion and garlic. Fry gently for 6-8 minutes until softened but not coloured. Turn up the heat slightly, add most of the chilli flakes and all the mustard seeds, then fry for 1-2 minutes more until the mustard seeds begin to pop.

Stir in the orzo, then pour in the tomatoes, stock and chickpeas. Bring to the boil, then turn the heat down and simmer for 20 minutes, stirring frequently, until the sauce has thickened and orzo is tender.

Stir in most of the dill, then check and adjust the seasoning (be careful with the salt as feta can be salty). Serve in warmed bowls sprinkled with the feta, remaining dill and chilli flakes.

You can add any veg you like to this versatile stew. Just add root vegetables and squash at the beginning, green vegetables towards the end and frozen peas or sweetcorn at the last minute. Adding baked beans adds a little sweetness, plus fibre and protein.

Each serving provides 162 kcal, 7g protein, 25g carbohydrates (of which 10g sugars), 2.5g fat (of which 0.5g saturates), 8g fibre and 0.4g salt.

Versatile vegetable stew

onion, finely diced

carrots,

garlic cloves, finely diced

tsp sweet smoked paprika

½ tsp dried thyme

potatoes, peeled, cut into 1cm/½in dice

600 milliliters/21fl oz vegetable stock

cauliflower,

200 grams/7 ounces fine green beans, cut into 2cm/¾in pieces

beans

parsley

Try this smoky chipotle bean stew for a satisfying veggie dinner. Dr Rupy's recipe is great served with tortilla chips and his quick pickles, and only costs around 50p per portion to make. 

Each serving provides 404 kcal, 18g protein, 51g carbohydrate (of which 12g sugars), 13g fat (of which 5.5g saturates), 4g fibre and 1.1g salt. 

Chipotle pinto bean stew

250 grams/9 ounces dried pinto beans

olive oil,

onions, finely chopped

celery sticks, finely chopped

cinnamon

tbsp chipotle paste (approx. 20 grams/¾oz)

grams/1 tomato purée

vegetable stock cube

200 grams/7 ounces frozen sweetcorn (or tinned sweetcorn, drained)

grams/1¾oz pickled jalapeño chillies, drained (optional)

150 milliliters/5fl oz soured cream

paprika

wholemeal flour tortilla wraps,

Try this smoky chipotle bean stew for a satisfying veggie dinner.

This easy vegetarian lentil stew is served with cherry tomatoes and cinnamon-flavoured almonds.

This meal is <a href="http://www.bbc.co.uk/food/collections/low-calorie_recipes">low calorie</a>  and if served as four portions provides 351 kcal, 20g protein, 37g carbohydrate (of which 7.5g sugars), 14g fat (of which 1.5g saturates), 11.5g fibre and 1.9g salt per portion.

Almond lentil stew

tbsp olive oil, plus extra for frying the almonds

carrot, chopped

celery,

turnip, chopped

150 grams/5½oz baby button mushrooms, halved

green lentils

bay leaf

rosemary

thyme

almonds

cherry tomatoes, quartered

This easy vegetarian lentil stew is served with cherry tomatoes and cinnamon-flavoured almonds.

This delicious casserole was inspired by Mr Slater Senior who used to cook a similar version every Christmas.  This one’s full of winter veg and mushrooms, but it’s equally as tasty with a few bits of turkey or ham thrown in too. 

Each serving provides 268kcal, 6g protein, 38g carbohydrate (of which 18g sugars), 7g fat (of which 3g saturates), 10g fibre and 1.2g salt.

Hearty party hotpot

onions

butter

salt

tsp juniper berries

carrot

parsnip

½ swede

tbsp Marsala wine

tbsp plain flour

grams/5½oz chestnuts

bay leaves

400 milliliters/14fl oz vegetable stock

black pepper

chestnut mushrooms

porcini mushrooms

tbsp wholegrain mustard

tbsp redcurrant jelly

pomegranate, seeds only,

This delicious casserole was inspired by Mr Slater Senior who used to cook a similar version every Christmas.  This one's full of winter veg and mushrooms, but it's equally as tasty with a few bits of turkey or ham thrown in too. 

Hearty party hotpot 

This lentil and pumpkin stew is all about how to make a straightforward recipe a lot more exciting - with very little effort.  Perfect for when it’s cooling down outside and you want something really warming.

Each serving provides 273kcal, 8g protein, 28g carbohydrate (of which 14g sugars), 12g fat (of which 7g saturates), 9g fibre and 2g salt.

Pumpkin stew with sour cream

grams/1½oz butter

onions, chopped

garlic, chopped

lentils

1.2litres/2pints 2fl oz vegetable stock

pumpkin

parsley,

tbsp red wine vinegar

sour cream

This lentil and pumpkin stew is all about how to make a straightforward recipe a lot more exciting - with very little effort.  Perfect for when it’s cooling down outside and you want something really warming. 

Try this vegetarian stew with crusty sourdough, or as an accompaniment to grilled meats. Marrow is the star here, but you're getting four of your five-a-day

Slow-cooked marrow with fennel & tomato

young marrow (about 1kg)

tbsp olive oil,

rosemary sprig, plus extra leaves chopped to serve

fennel seeds

red onions,

dried chilli

fennel bulb, sliced

white wine

tomatoes, chopped

capers

can butter beans, drained

goat’s

Halve, deseed and chop the marrow into chunks. Toss in some salt and leave the chunks to drain in a colander for 30 mins to remove excess water.

Heat the olive oil in a large pan over a medium heat. Add the rosemary and fennel seeds and cook for a few mins until the rosemary is sizzling. Add the red onion, dried chilli, fennel and a large pinch of salt, and cook for 10 mins until the onions are starting to colour and sweeten.

Add the garlic and cook, stirring, for another min. Turn up the heat slightly, add the marrow and a good grind of pepper, and cook for 10 mins, stirring so it doesn’t catch.

Deglaze the pan with the white wine. Cook until it’s evaporated, then add the tomatoes and red wine vinegar. Stir to combine everything, then turn down the heat and cook, stirring occasionally, on the lowest heat for at least 35 mins, until the tomatoes have concentrated and the marrow has taken on all the flavours in the pan. Stir in the capers and butter beans to warm them through.

Toast the sourdough and cut each slice in half. Divide the mixture between four plates, then spread the toast with the goat’s cheese, drizzle with some olive oil, scatter over the oregano and rosemary, and serve.

A satisfying veggie dinner that’s packed with flavour. These healthy aubergine and black bean bowls from Dr Rupy are quick to make and cost just over £1 per portion. 

Each serving provides 621 kcal, 30g protein, 55g carbohydrate (of which 8g sugars), 23g fat (of which 7.5g saturates), 36g fibre and 1.3g salt. 

Aubergine and black bean bowl

aubergine,

tsp smoked paprika

sugar

wholemeal tortilla wraps,

grams/1¾oz feta, crumbled

grams/½oz fresh coriander, roughly chopped

These healthy aubergine and black bean bowls cost £1.26 per portion.

Make a filling meal that encourages healthy gut bacteria with this chickpea and cauliflower stew. A valuable plant-based protein, chickpeas are full of fibre

Spicy chickpea stew

tbsp rapeseed oil

onions (320 grams), roughly chopped

green peppers, deseeded and

tsp chilli powder

tbsp coriander

carton passata

chickpeas

vegetable bouillon powder

flame raisins

cauliflower florets

parsley, chopped

wholemeal couscous

Heat the oil in a large lidded pan over a medium heat and fry the onions for 10 mins, stirring often until golden. Stir in the peppers and cook for 5 mins more.

Add the chilli powder, coriander and cumin, stir briefly, then tip in the passata and chickpeas along with the liquid from the cans.

Stir in the bouillon powder, raisins and lemon zest, then add the cauliflower. Cover tightly and simmer over a medium heat for 15-20 mins until the cauliflower is tender. Stir in half the parsley.

Meanwhile, put the couscous in a heatproof bowl and pour over 175ml boiling water from the kettle. Stir in the lemon juice, then cover and let stand for about 10 mins until the couscous has absorbed the liquid and is tender. Stir in the toasted flaked almonds and most of the remaining parsley.

Divide half the couscous between two plates and top with half the chickpea stew and the rest of the parsley. Leave the remainder to cool for another day. Will keep covered and chilled for up to three days. Reheat the stew in a pan over a low heat with a splash of water until piping hot. Reheat the couscous in the microwave.

Poulet DG (Cameroonian Chicken and Plantain Stew) with Video

Parsley

Onion (chopped)

Green Onion(chopped)

Garlic cloves

Green Pepper

Pébé seeds (or 1 tsp Nutmeg and Coriander)

Scotch bonnet pepper

Ginger (sliced)

Salt and Pepper

Water

Chicken thighs

Plantain bananas, yellow and firm (sliced)

Carrots (peeled, sliced)

Leek (white part) or Onion (chopped)

onion

Tomatoes (diced)

Green beans (cooked)

Red bell pepper (sliced)

Green pepper (sliced)

Bay leaf

Wash the chicken with lemon and vinegar. Pat dry.

Place all the ingredients in a blender. Blend until smooth.

In a large bowl, add the chicken and the marinade. Mix well then cover with plastic wrap.

Place in the fridge.

Marinade

Wash, peel and slice plantains. The slices should not be too thin, they should be around 0,75-1cm wide.

Heat vegetable oil in a pan until optimal temperature (Drop a tiny bit of banana: it should sizzle and come to surface)

Fry the bananas at medium heat until golden. Drain on paper towel.

Let completely cool down.

Plantains

Remove the chicken from the fridge.

Heat 3 tablespoons of oil in a large pan. Add in the chicken. Cook for 2 minutes.

Add in 450ml of water. Cover and cook 10 minutes. Adjust the salt. Drain the chicken on paper towel and save the chicken stock for later.

In the same pan you fried the plantains, heat up the oil.

Carefully fry the chicken until golden. Drain again on paper towel.

Chicken

In a large pan, heat up some oil. Add in the green onion, leek/onion and tomatoes. Cook 5 minutes until it starts to fold.

Add in the carrots, bay leaf and pour all the stock, except for 2 tablespoons, and cook for 10 minutes, until the carrots are almost fully cooked. Adjust the salt.

Add in the red and green pepper, the green beans. Cook for 5 minutes.

Add in the chicken, plantains, rest of the stock, 1 tablespoon of oil. Adjust the salt, if needed. Stir and cook for 5-7 minutes on low.

https://laviebami.com/wp-content/uploads/2021/04/IMG_4872.mov

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Top 15 veggie stew recipes from across the web

The most viewed veggie stew recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Mexican bean stew

Chickpea, orzo and tomato stew with...

Versatile vegetable stew

Chipotle pinto bean stew

Almond lentil stew

Hearty party hotpot

Pumpkin stew with sour cream

Slow-cooked marrow with fennel & to...

Aubergine and black bean bowl

Spicy chickpea stew

Poulet DG (Cameroonian Chicken and ...

Easy Vegan Ratatouille

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Borlotti and rosemary ragù with lee...

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The most viewed veggie stew recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine