Discover this delicious and hearty spiced veggie stew, featuring bell peppers, eggplant, and tomatoes.
Perfectly seasoned with aromatic herbs and spices, this easy vegan recipe is a comforting meal packed with vibrant flavors. Ideal for weeknight dinners or a healthy plant-based dish!
Let’s whip up a proper tasty spiced veggie stew that’ll knock your socks off! This one’s a belter, packed with Mediterranean flavors, and easy to make. Perfect for a cozy night in or to impress your mates at a dinner party.
Directions
0/0 steps madeFirst things first, give all your veggies a good wash. Peel those onions and garlic, then chop everything up into nice chunky bits. Don’t worry about being too precise – rustic is the name of the game here.
- Chuck all your chopped veg (except the garlic) into your slow cooker or crockpot. Drizzle over a generous amount of olive oil, sprinkle with salt, and hot pepper, and give it all a good mix.
- Set your cooker to fry mode and let it sizzle for about 25 minutes. The smell will be a knockout!
- Now, switch it over to stew mode for another half hour. This is where the magic happens – all those flavors will start mingling and getting to know each other.
- Time to add the garlic and that lovely Khmeli-Suneli. Give it all another stir and pop it back on fry mode for a final 15 minutes.
- And there you have it! Scoop your gorgeous stew into a big serving bowl.
You can tuck it in while it’s hot or let it cool down and serve it as a wicked cold starter with some crusty bread. Either way, it’s properly delicious.
This stew’s even better the next day, so don’t worry if you’ve made too much. It’ll keep in the fridge for a few days, and the flavors will just keep getting better and better. Enjoy, you lovely lot!
Cooking Time
Total cooking time (excluding preparation): 70 minutes (1 hour and 10 minutes)
Total time (including estimated preparation): 80-85 minutes (1 hour and 20-25 minutes)
Based on the recipe provided, here’s a breakdown of the cooking time:
Preparation (washing and chopping vegetables): Approximately 10-15 minutes (not specified in the recipe, but this is a reasonable estimate)
Frying mode: 25 minutes
Stew mode: 30 minutes
Final frying mode: 15 minutes
The recipe doesn’t specify a total cooking time, but based on the steps provided, this is the approximate time it would take to prepare and cook this Spiced Veggie Stew.
Equipment of Spiced Veggie Stew
Slow cooker or crockpot. This is the main cooking vessel mentioned in the recipe. It should have both fry and stew modes.
Cutting board. For chopping the vegetables.
Sharp knife. For peeling and chopping the vegetables.
Measuring spoons. For measuring the Khmeli-Suneli spice mix.
Vegetable peeler. For peeling the onions and garlic (optional, as some people prefer to peel by hand).
Stirring spoon or spatula. For mixing the ingredients and stirring during cooking.
Serving bowl. A big bowl for serving the stew once it’s cooked.
Storage containers. If you plan to keep leftovers in the fridge.
The recipe doesn’t specifically mention all these items, but they are standard equipment typically needed for preparing and cooking this type of dish.
Benefits for Health of Spiced Veggie Stew
High in nutrients. The variety of vegetables provides a wide range of vitamins, minerals, and antioxidants.
Good source of fiber. Eggplant, zucchini, peppers, and tomatoes are all high in dietary fiber, which aids digestion and promotes feelings of fullness.
Low in calories. This vegetable-based dish is naturally low in calories, making it a good option for weight management.
Heart-healthy. The use of olive oil provides healthy monounsaturated fats, which are good for heart health.
Anti-inflammatory properties. Many of the vegetables, especially tomatoes and bell peppers, contain compounds that may help reduce inflammation in the body.
Rich in lycopene. Tomatoes are an excellent source of lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease.
Supports immune function. The garlic and various vegetables provide nutrients that can help boost the immune system.
Hydrating. Many of these vegetables have high water content, contributing to overall hydration.
Versatile for dietary needs. This dish is naturally vegan, and gluten-free, and can be adapted for various dietary requirements.
Promotes vegetable intake. This flavorful dish can encourage increased consumption of vegetables, which is beneficial for overall health.
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Risks for the Health of Spiced Veggie Stew
Sodium content. The recipe calls for salt, which could be a concern for those on low-sodium diets or with high blood pressure. It’s easy to adjust by reducing or omitting the added salt.
Nightshade vegetables. Eggplant, tomatoes, and bell peppers are nightshade vegetables. Some people with autoimmune conditions or sensitivities may need to avoid these.
Acid reflux. Tomatoes and garlic can trigger acid reflux in susceptible individuals.
Allergies. While rare, some people may have allergies to specific vegetables used in the recipe.
Olive oil. While generally healthy, olive oil is calorie-dense. Excessive use could contribute to weight gain if not consumed in moderation.
Spice sensitivity. The Khmeli-Suneli spice mix and hot pepper might be too strong for those with sensitive stomachs or those not accustomed to spicy foods.
Reheating risks. If not stored or reheated properly, leftover stew could potentially grow harmful bacteria.
These risks are generally minor for most people, and many can be mitigated through proper preparation and individual dietary adjustments. As with any dish, it’s important to consider personal health conditions and dietary needs.
Tips for Spiced Veggie Stew
Chop your veg chunky – we’re not making baby food here! Big, rustic pieces will give you a proper hearty stew.
Don’t skimp on the olive oil. A good glug will help everything caramelize nicely and boost the flavor.
Season as you go. Don’t wait till the end to add all your salt and spices. Layer those flavors, mate!
If your slow cooker doesn’t have a fry mode, no worries. Just give everything a quick sizzle in a pan first. It’ll make all the difference.
That Khmeli-Suneli is the secret weapon here. If you can’t find it, mix up some coriander, dill, basil, and blue fenugreek. It’ll do the trick.
Let it sit overnight if you can resist. This stew’s even better the next day when all the flavors have had a chance to get cozy.
Got leftovers? Blitz it up and you’ve got yourself a lush soup. Two meals for the price of one!
Don’t forget a nice crusty bread on the side. Perfect for mopping up all those gorgeous juices.
Remember, cooking’s all about having a laugh and making it your own. So get in there and give it a go!
Gastronomic Pairings
This Spiced Veggie Stew is a versatile dish that pairs well with a variety of accompaniments. Here are some top-notch suggestions to elevate your meal:
Crusty Bread. A classic French baguette or rustic sourdough is perfect for soaking up the flavorful juices.
Grains. Serve over fluffy couscous, quinoa, or brown rice to make it more substantial.
Yogurt. A dollop of Greek yogurt or labneh adds a creamy contrast and helps balance the spices.
Cheese. Crumbled feta or grated Parmesan can add a salty, savory note.
Wine. A medium-bodied red like Syrah or Zinfandel complements the rich vegetable flavors.
Herbs. Fresh cilantro, parsley, or mint can brighten up the dish.
Nuts. Toasted pine nuts or almonds can add a lovely crunch.
Lemon. A squeeze of fresh lemon juice just before serving can lift all the flavors.
Olives. A handful of Kalamata olives can add a briny depth.
Flatbreads. Warm pita or naan bread makes for great scooping.
Remember, the best pairing is often what you enjoy most. Don’t be afraid to experiment and find your perfect combination!
Khmeli-Suneli near me in the USA, UK, EU, Australia, Canada, Japan
In the USA, you can find Khmeli-Suneli at specialty spice shops such as Penzeys or The Spice House, as well as in Whole Foods and Eastern European grocery stores. Amazon and Etsy also offer it online, providing a convenient way to purchase.
For those in the UK, large Tesco or Waitrose stores often carry it in their international foods section. Additionally, spice shops in major cities and online retailers like Souschef or Spice Mountain are good options.
Across the EU, specialty spice shops and Eastern European markets are common places to find Khmeli-Suneli. Online stores like Gewürzland in Germany also offer it for easy access.
In Australia, major supermarkets with international food sections and specialty spice shops are good places to search for it. You can also check online retailers like Herbies Spices or The Essential Ingredient for availability.
Canadians can find Khmeli-Suneli in specialty spice shops in larger cities, as well as in stores like Loblaw or Sobeys that carry international foods. Online retailers such as Silk Road Spice Merchant are also worth considering.
For those in Japan, Khmeli-Suneli is available in international supermarkets and spice shops in major cities like Tokyo. Online retailers that specialize in imported foods also offer it.
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