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Hearty Vegetable Stew

WIth a base of potatoes, onions, and garlic, this stew is a breeze to make. I used an Instant Pot, or make stovetop in a heavy bottomed, large stockpot. You can also make this stew in a crock pot, adjusting for time and temperature.

Feel free to add vegetables of your choice, I love adding spinach to this recipe for the nutrition and texture. The main method here is to cook down your onions and seasonings, add potatoes and liquid, cook for a bit, then add your frozen veggies of choice.

Prep Time: 20 minutes

Serves: 12 generous bowls


In cooking vessel of choice, on sauté setting if using Instant Pot, or medium high heat in a stockpot, add

1/4 cup olive or avocado oil

2 large onions, choose sweet yellow or white, depending on preference, large dice.

Cook until onions are translucent, lowering to medium heat, then add 6 garlic cloves, smashed and diced.

Add the following seasonings, stirring well, cooking down for a few minutes to release the flavors:


2 teaspoons salt

1 tablespoon dried Italian seasoning

1-2 teaspoons dried oregano

1/2 teaspoon red pepper flakes (optional for more heat)

1 teaspoon dried basil

1-2 teaspoons white pepper

1/2 teaspoon ground black pepper

Stir in 2 cups of water.

Add in:

4 large or 6 medium Idaho potatoes, peeled and cut into 2 inch cubes, stirring well.

If using Instant Pot, put on stew setting and cook for 10 minutes. If using stockpot, simmer over medium high heat for 15 minutes.

Lower heat slightly and add:

1/4 cup dry white wine (or 2 teaspoons white wine vinegar) and

a 28 ounce can pureed tomatoes.

Stir and low simmer for 5 minutes, then add:

1 10 ounce bag frozen green beans

1 10 ounce bag frozen spinach

1 14.5 ounce can roasted diced tomatoes

1 teaspoon sugar

dash ground cayenne pepper (optional for heat)

(other frozen vegetables to consider....lima beans, corn, peas, okra)

Stir well. Cook for 15 minutes on Instant Pot soup setting, or medium heat on stovetop for 20 minutes.

Lower heat, and add 1 tablespoon unsalted butter. (optional, but adds a velvety texture).

Remove from heat and let cool slightly. Adjust for salt and heat.

Serve topped with grated parmesan cheese or other toppings of your choosing.

This hearty soup is delicious served right away, but for best flavor meld, I prefer to reheat and serve after a night in the refrigerator.

This recipe is low fat, healthy, and vegan (minus the butter).

Meat option: Add 1 pound large diced chuck roast to the onions at the beginning of the recipe. You can also add ground beef, turkey, or a meat substitute.

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Jan 09

Should I thaw and squeeze spinach if adding?

Replying to

No, just add straight from the frozen bag!

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