Veggie Stew

Veggie Stew

Ingredients:⠀

• 1 tbsp oil⠀
• 1 medium white onion diced⠀
• 3 medium carrots diced⠀
• 5 small potatoes chopped⠀
• 1 medium stalk celery with greens, finely sliced⠀
• 3 garlic cloves minced⠀
• 1/2 to 1 tbsp fresh thyme or 1 tsp dried (*see notes)⠀
• 1/2 to 1 tbsp fresh rosemary or 1 tsp dried⠀
• 1/2 to 1 tbsp fresh oregano or 1 tsp dried⠀
• 1 1/2 tsp sea salt or to taste⠀
• 1/2 tsp black pepper or to taste⠀
• 1/3 tsp nutmeg⠀
• 1/4 tsp smoked paprika⠀
• 1/4 tsp red pepper flakes or less if sensitive to heat⠀
• 3 cups vegetable broth or water⠀
• 2 1/3 cup frozen peas⠀
• 1/2 cup dairy-free heavy cream or canned coconut milk⠀
• 2 tbsp cornstarch or arrowroot flour⠀
• 1/2 cup white wine or more vegetable broth⠀

Instructions:⠀

1. Heat oil over medium heat in a pan and add the onion. Sauté for about 2-4 minutes, stirring frequently.⠀
2. Add carrots, potatoes, celery, garlic, and all herbs + spices. Sauté for a further one minute, then add vegetable broth.⠀
3. Bring to a boil over high heat. Cook for about 5 minutes, then add the frozen peas and cook for 15 more minutes or until veggies and peas are softened.⠀
4. In a small bowl, mix cornstarch with vegan heavy cream or canned coconut milk with a whisk.⠀
5. Pour the milk into the stew, also add white wine (or use more broth/or plant-based milk for a creamier soup) and let simmer for a further 3-4 minutes.⠀
6. Taste and adjust seasonings. Add more salt/pepper/spices to taste. You can blend half of the soup with an immersion blender to make it creamier.⠀
7. Garnish with fresh herbs (optional) and enjoy! Store leftovers covered in the refrigerator for up to 3 days. The stew can be frozen!

10 Tips for Vegan Eating

1. Don’t just consume simple carbohydrate sources for satiety

When vegan individuals cannot meet their protein needs in a plant way, they feel hunger and need to consume more carbohydrates. Complex carbohydrates are digested more slowly, providing a longer feeling of fullness and stabilizing blood sugar spikes. Consuming complex carbohydrate source products such as whole grain, wholemeal breads and pastas, brown rice, quinoa helps to meet the fiber, iron, B vitamins and protein needs that you may lack. Cooking the pasta with the brewing method instead of boiling it prevents the loss of B vitamins.

2. Increase fibrous food consumption

Fiber isn’t just found in whole-grain breads and pastas. Oilseeds such as broccoli, corn, nuts, cauliflower, carrots, peas, chickpeas are plant foods rich in fiber. Fiber consumption regulates bowel movements and increases stool volume. It positively affects intestinal health and provides a healthier body. Consumption of whole grains with high fiber content reduces the risk of cancer, diabetes (diabetes) and cardiovascular diseases.

3. Consume all colors of vegetables and fruits

One of the biggest problems in vegan nutrition is trying to complete basic needs with limited foods. However, there is a non-limiting fruit and vegetable group for vegans. Including 5 portions of fruit and vegetables during the day may be sufficient to meet the vitamin needs. The various colors of fruits and vegetables are also an indication of their content. The more fruits and vegetables of different colors are included in the meals, the more vitamins and minerals will be taken into the body.

Red-colored fruits and vegetables are rich in vitamins C and A, potassium, antioxidants.

Yellow/orange colored fruits and vegetables are also rich in vitamins C and A and potassium. They strengthen the immune system.

White-colored fruits and vegetables such as mushrooms and bananas are beneficial for cardiovascular health and correct high cholesterol levels.