Recipe No 674 soup Adapted 2017

Southwest stew

This is one of those dishes that will go on regular rotation for those who like to cook in batches. It is one of the tastiest vegan low-fat dishes we’ve made and a favourite when we look through our freezer.

The calorie count is quite low for the volume of this dish and makes for a filling lunch or dinner for 5 people; or a light starter for 8.

Adapted from Straight Up Food Blog

Time

Prep:

Total:

Difficulty
easy
Yield
5–8 serves • 4000 g
Metric Imperial

Processes

  • Cumin seed (2 tsp)
    4.8 g
  • Coriander seed (2 tsp)
    2.4 g
  • Caraway seed (optional) (1 tsp)
    2 g
  • Fenugreek seed (optional) (½ tsp)
    1.8 g
  1. 01
    Dry fry over medium-low heat until fragrant, about . (Alternatively, roast in the oven at 170°C / 340°F for .)
  2. 02
    Grind. Set aside for .

  • Onion, chopped (2 cups)
    280 g
  • Capsicum, red; seeded and chopped (1 cup)
    250 g
  • Mushrooms (white, cremini or shiitake); sliced (2½ cups)
    150 g
  • Olive oil (optional) (1 tsp)
    4 g
  1. 03
    Toss together in a mixing bowl to coat with oil, if using.
  2. 04
    Add to a large saucepan or small stock pot over medium-high heat and sauté until the onion is translucent, about . (If not using oil, add small amounts of water as required to prevent sticking.)
  3. 05
    Reduce heat to low and continue cooking for , stirring once only.

  • Vegetable stock (4 cups)
    1000 g
  • Smoked paprika (1 tsp)
    2.3 g
  • Onion powder (1 tsp)
    2.3 g
  • Chilli powder, mild (1 tsp)
    2 g
  • Celery salt (½ tsp)
    1.8 g
  • Garlic powder (½ tsp)
    1.4 g
  • Black pepper, ground (½ tsp)
    0.9 g
  • Cayenne pepper (optional) (⅛ tsp)
    0.2 g
  • Oregano, dried (2 tsp)
    3.2 g
  • Parsley, dried (optional) (1 tsp)
    0.9 g
  • Basil, dried (optional) (1 tsp)
    0.9 g
  • Roasted spices from
  1. 06
    Add to pot and stir to combine.
  2. 07
    Increase heat to bring to boil.

  • Potato, cut into 12 mm / ½" pieces (1 cup)
    225 g
  • Sweet potato, cut into 12 mm / ½" pieces (½ cup)
    120 g
  • Carrot, chopped (½ cup)
    120 g
  • Parsnip, chopped (½ cup)
    120 g
  • Tomato paste (5 tbsp + 1 tsp)
    80 g
  • Black beans, canned (include liquid)
    400 g
  • Pinto beans, canned (include liquid)
    400 g
  • Tomatoes, diced or chopped, canned, (include juices)
    400 g
  • Salt (2 tsp)
    12 g
  1. 08
    Add to pot and stir to combine.
  2. 09
    Bring to boil.
  3. 10
    Reduce heat and cover to cook until potatoes are tender, but not completely cooked, about .

  • Spinach leaves; coarsely chopped (4 cups)
    120 g
  • Tofu, diced (1 block)
    250 g
  • Corn kernels (canned or frozen) (1½ cup)
    250 g
  1. 11
    Add to pot and stir to combine.
  2. 12
    Cover and cook until leaves have fully wilted, about .
  3. 13
    Remove from heat.

  • Coriander (cilantro) leaves; chopped (1½ cups, loosely packed)
    22 g
  • Black pepper
    to taste
  1. 14
    Add to pot and stir to combine.

Notes

You can use water in place of stock.

Any type of dark, leafy greens are suitable in ; however, tougher varieties such as kale and collard greens may take longer to cook, so reduce the time in by and increase the time in by .

For more dark leafy greens goodness, increase the spinach in to 225 g / 8 oz. The leaves shrink dramatically during the cooking and blend well in this dish.

If freezing the disk, baby spinach leaves can take on a slimey texture. One technique worth trying is to purée the tofu and spinach with one cup of the vegetable mixture. This should retain all the goodness of the spinach without the imact on texture. It will thicken the stew nicely, also.

Making ahead

Prepare the onion, capsicum and mushrooms and store in an air-tight container.

Prepare and combine the spices in a small air-tight container.

Storing

Fridge for 5 days; freezer for 6 months.

Food pairings

Garnish with additional coriander (cilantro) leaves and some chopped avocado (optional).

Categorisation

Category
soup stew
Meal
dinner lunch
Cuisine
american
Diet
low fat plant-based vegan vegetarian whole food
Tags
healthy plant-based southwest stew vegan whole food