Chunky Minestrone Style Stew

Where the heck did this snow come from?! Come on Mother Nature, it’s APRIL. We aren’t supposed to be having snow! Sorry about that, I’m honestly feeling a little salty about all of this snow still on the ground. I was looking at my Timehop, and there were pictures of sunshine, skirts, and flowers… warm weather, where are youuu? Because of this strange cold weather, my body was craving a super warming and comforting bowl of stew, so I whipped up this variation on Minestrone soup. If I have a colder breakfast or meal for lunch, I find that I am freezing immediately following eating, does this happen to anyone else? This stew was my cure for the shivers this week.

This stew is completely vegan and jam-packed with all kinds of nutrients! There is a ton of protein goodness coming from quinoa, lentils, edamame, and kidney beans. Quinoa and soy are two of the few plant based proteins that are complete proteins, meaning they contains all of your essential amino acids. Lentils and kidney beans are also awesome sources of fiber as well as protein.

We can’t forget about the best part and the base of this stew, tomatoes. Tomatoes are such a big part of my day to day diet and are such a large part of the nutrition community because they are so rich in one of the most well known antioxidants/carotenoids, lycopene! Lycopene is a carotenoid, or type of Vitamin A, found in tomatoes that gives them their beautiful red hue as well as tons of health benefits. Lycopene has been related to cancer as well as having cardiovascular, anti-cancer, & anti-inflammatory benefits along with improving bone health, improving cholesterol levels in the body and decreasing obesity. They are also one of the only fruits/veggies that increases in nutritional content when cooked! Typically it is quite the opposite and fruits/veggies are in their prime nutritional content when raw.

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Chunky Minestrone Style Stew

Course Main Course, Soup
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes

Ingredients

  • 2 cans no salt added diced tomatoes
  • 1 can no salt added kidney beans
  • 1 tbsp evoo
  • 1 tbsp minced garlic
  • 1 onion diced
  • 2 stalks celery chopped
  • 2/3 c frozen edamame
  • 1 large carrot chopped
  • 4 cups low sodium vegetable broth
  • 1 heaping tsp oregano
  • 1 heaping tsp basil
  • 5-8 leaves fresh basil
  • Pepper to taste
  • 2/3 c red quinoa
  • 1/2 c lentils

Instructions

Directions

  1. In a large pot or dutch oven, combine olive oil and onion over medium to high heat and cook until onion is translucent.
  2. Add in garlic, carrot, celery, and frozen edamame at this point.
  3. Cook for a few minutes and be sure to stir to prevent burning.
  4. Blend one can of the diced tomatoes to make a tomato sauce and pour into pot along with the can of diced tomatoes and vegetable broth.
  5. Add kidney beans and bring everything to a boil.
  6. Add in quinoa and lentils when the stew is boiling, stir, and allow it to come back to a boil.
  7. Once the tails are out on the quinoa, everything should be cooked through.
  8. Turn off heat and stir in spices as well as fresh basil.
  9. Let cool a bit and enjoy!

This stew goes perfectly with avotoast, a nice dollop of hummus, a soft boiled egg, or all on its own! To serve, just place back on the stove in a saucepan or warm up in a microwave safe dish and cover for a minute or so. This should be able to keep for about a week but would be great as a quick dinner if made ahead and frozen! I hope you enjoy the recipe and please let me know if you try it!

So much love,

Samantha

xoxo

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