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Improvised Vegetable Stew

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Submitted by sweetstuff

Rustic vegetable stew with eggplant, butternut squash, and potato, spiced with turmeric, cumin, and ginger, built on a base of deeply caramelized onions deglazed with red wine.

YIELD

1 servings

PREP

15 min

COOK

45 min

READY

60 min

The real star of this stew is the onions, and they need a full hour of your patience. Two pounds of sliced onions cook low and slow in a non-stick skillet with just a splash of veggie stock, gradually turning from sharp and raw to deeply sweet and caramel-colored. A hit of red wine or balsamic vinegar to deglaze the pan scrapes up all those sticky brown bits.

Meanwhile, chunked eggplant, butternut squash, potato, and bell pepper get a quick sear in a dry non-stick skillet, then roast in the oven until tender. The vegetables cook separately from the onions so each develops its own flavor and texture before everything comes together.

Turmeric, cumin, ginger, and chili powder give this a warm, almost North African character without overwhelming the sweet roasted vegetables. Canned tomatoes with their juice tie everything into a saucy stew.

Kitchen Tips

  • Cut all vegetables to roughly the same size so they cook evenly in the oven
  • Don’t stir the onions too often; letting them sit develops deeper caramelization
  • Deglaze the onion pan when things start sticking; that brown fond is pure flavor
  • The stew thickens as it sits and tastes even better the next day once the spices have permeated

Variations

  • Add chickpeas: Stir in a can of drained chickpeas when combining everything for extra protein
  • Moroccan twist: Add a pinch of cinnamon and a handful of raisins with the spices
  • Coconut version: Stir in ½ cup coconut milk at the end for a creamy, milder stew

Ingredients

1 1
SMALL EACH EGGPLANT *
½ 0.5
1 1
MEDIUM EACH POTATO *
1 1
EACH EACH GREEN BELL PEPPER
1 1
EACH ONION
cooked
1
X RED WINE
to taste *
1
X BALSAMIC VINEGAR
to taste *
1 1
EACH EACH VEGETABLE STOCK CUBE *
2 2
CLOVES EACH GARLIC
crushed
1 5
TEASPOON ML TURMERIC
1 5
TEASPOON ML GINGER
grated
1 5
TEASPOON ML CUMIN
1 5
TEASPOON ML CHILI POWDER

Directions

Cut up the veggies into chunks of roughly the same size, and cook over medium high heat in a non-stick skillet (no need to spray!)

Toss everything around in the skillet for a while, then chucked it into a casserole dish in the oven on medium-ish heat for 45 minutes.

The onions.

Get a couple of pounds (a kilo) of onions, slice them up in the food processor, put them into the non-stick skillet with just a little veggie stock (adding more as needed to stop sticking) over a medium heat, not stirring too often, for about an hour.

After a while, they do stick a bit, and that’s a great time to splash in a little red wine or balsamic vinegar to deglaze the pan.

Then let them cook a little longer, until they have a beautiful caramel color and delicious, rich aroma.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 365g (12.9 oz)
Amount per Serving
Calories 172 8% from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 198mg 8%
Total Carbohydrate 13g 13%
Dietary Fiber 7g 27%
Sugars g
Protein 12g
Vitamin A 252% Vitamin C 229%
Calcium 17% Iron 28%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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