Thai Vegetable Stew

This stew was inspired by a recipe I saw in the Forks Over Knives cookbook for a Thai stew. It’s quite different from their recipe, but the idea inspired me to create this. I made this for a sleepover my kids were having. The kids we had over are good eaters-and they loved this. In fact, our son’s friend said, “Jessica, you have to give my mom this recipe”. I said, tell her it’ll be on my blog. To which he responded “You have to tell my mom to read your blog!”. I love him!!!

This stew uses fresh in-season veggies and is warm and hearty. Feel free to swap out a different bean for the edamame. I do love the color that edamame adds. Oranges and greens are so pretty together! Make sure to blanch the broccoli and edamame to help keep their colors vibrant, and stir in the greens at the very end. This maximizes the nutritional value of these beautiful veggies! Also-if you need a take along for a Thanksgiving table, this has 2 or the 3 sisters, beans and squash. If you feel like adding in the corn-well all the power to you! It would add a little yellow to the dish. Let me know if you do and how it tastes (use thawed frozen corn and stir in at the end).

We’ve been having a crazy snow storm in the area we live and so many people are trapped in doors. Stews are the perfect thing to make when you can’t get out to the store. Use what you have on hand and throw it together in a pot! Voila! Instant yum! This stew is a powerhouse of nutrition. Packed with plant-based protein, this stew is great for healing. Plant-based sources of protein contain no cholesterol and little to no saturated fat. This stew also is packed with fiber, Vitamins A, C, potassium, calcium, and iron! Can’t go wrong! All of the ingredients will help to decrease inflammation and boost your immunity, an important thing during the winter months. Enjoy and keep warm!

Ingredients:

• 1 1/2#s of peeled and medium diced sweet potatoes (could use butternut squash if desired), about 5 cups
• 1 cup of diced carrots
• 4 cups of green cabbage
• 2 cups of minced onions
• 3 tbsp gluten free soy sauce or tamari
• 2 tbsp minced garlic
• 1 1/2 tbsp minced fresh ginger
• 1/4-1/2 tsp (we used 1/2) samba oelek/chili paste (we use the Rooster brand)-if you don’t have any, you can add some chili flakes for some heat)
• 1 cup of vegetable broth or water (or more if desired a more soup-like consistency)
• 1 pound of broccoli
• 3 cups of edamame
• 3/4 cup of reduced fat coconut milk
• 4 cups of spinach
• salt/pepper to taste (we didn’t think it needed more salt, as we used soy sauce-up to you)

Instructions:

1. Place all ingredients except broccoli, edamame, spinach, and coconut milk into a large pot. Cover and bring to a simmer. Cook until potatoes have softened and have started to break down.
2. While the stew cooks, heat a pot of water to boiling. Blanch broccoli until bright green, about 1 1/2 minutes.  Remove and place into a bowl with ice water to cool quickly (this is called shocking). Repeat with edamame, and set both aside.
3. When stew has softened enough, about 25-30 minutes, add in coconut milk.
4. When ready to serve stir in broccoli,edamame, and spinach. Season with salt and pepper to taste.
5. Can serve a top rice, quinoa, a hearty bread, or on its own with a nice side salad.

Nutritional Benefits:

• Very high in plant-based protein: almost 13 g. Great for healing and repairing tissues
• High in fiber: 6 g/serving. Great for regulating blood sugar, digestive health,
• Packed with Vitamin A (416%), great antioxidant for skin, eye, dental, and bone health. Vitamin A also helps with lowering blood pressure
• Packed with Vitamin C (167%), great antioxidant that boosts immunity
• Calcium (14%), great source of plant-based calcium which is better absorbed than animal sources. Calcium helps build strong bones and teeth
• Iron (12%)-helps with oxygenation of blood
• 1369 mg of potassium-great for kidney and nervous system function

Vegetable Thai Stew

 

Print

Prep time

15 mins

Cook time

30 mins

Total time

45 mins

 

Thai Vegetable Stew-made with in-season fall veggies with warming spices of ginger, garlic, and coconut milk.

Author: www.gardenfreshfoodie.com

Recipe type: Vegetarian

Cuisine: Thai

Serves: 6

Ingredients

• 1½#s of peeled and medium diced sweet potatoes (could use butternut squash if desired), about 5 cups
• 1 cup of diced carrots
• 4 cups of green cabbage
• 2 cup of minced onions
• 3 tbsp gluten free soy sauce or tamari
• 2 tbsp minced garlic
• 1½ tbsp minced fresh ginger
• ¼-1/2 tsp (we used ½) samba oelek/chili paste (we use the Rooster brand)-if you don't have any, you can add some chili flakes for some heat)
• 1 cup of vegetable broth or water (or more if desired a more soup-like consistency)
• 1 pound of broccoli
• 3 cups of edamame
• ¾ cup of reduced fat coconut milk
• 4 cups of spinach
• salt/pepper to taste (we didn't think it needed salt, as we used the soy sauce, but up to you)

Instructions

1. Place all ingredients except broccoli, edamame, spinach, and coconut milk into a large pot. Cover and bring to a simmer. Cook until potatoes have softened and have started to break down.
2. While the stew cooks, heat a pot of water to boiling. Blanch broccoli until bright green, about 1½ minutes. Remove and place into a bowl with ice water to cool quickly (this is called shocking). Repeat with edamame, and set both aside.
3. When stew has softened enough, about 25-30 minutes, add in coconut milk.
4. When ready to serve stir in broccoli,edamame, and spinach. Season with salt and pepper to taste.
5. Can serve a top rice, quinoa, a hearty bread, or on its own with a nice side salad.

Notes

Packed with Vitamin A (416%), Vitamin C (167%), Calcium (14%), and iron (12%), 1369 mg of potassium

Nutrition Information

Serving size: ⅙ Calories: 271 Fat: 7 g Carbohydrates: 45.3 g Fiber: 6 g Protein: 12.8 g Cholesterol: 0 mg

3.2.2802