Potato, Bell Pepper, and Chickpea Stew

For this hearty dish, I used my recipe for Eggplant, Tomato, and Chickpea Stew as a base. Since it was the middle of winter and eggplants were not in season, I substituted potatoes instead. The result was a delicious and comforting winter stew.

RECIPE:

1 tablespoon extra virgin olive oil
1/3 cup chopped yellow onion
1 yellow bell pepper, cut into julienne strips
1 clove garlic, minced
1/2 teaspoon paprika
2 tablespoons tomato paste
1 pound red potatoes, or other waxy potatoes, peeled or unpeeled as desired, cut into 1/2-inch dice
2 cups vegetable broth
1 can (14.5 ounces) diced tomatoes (preferably petite-cut), undrained
1 can (15.5 ounces) chickpeas, drained and rinsed
Salt and freshly ground black pepper to taste
1 tablespoon chopped fresh parsley, plus additional for garnish as desired

In a deep skillet or Dutch oven, heat the olive oil in a skillet over medium heat. Add the onion and bell pepper, and saute for 2-3 minutes, until soft.

Add the garlic and paprika, and saute for another minute or two. Do not let the garlic burn.

Add the tomato paste and cook, stirring, for another minute.

Add the potatoes, broth, diced tomatoes, and chickpeas, along with salt and pepper to taste. Raise heat to high, and bring almost to a boil. Reduce the heat to low. Cover, and simmer, stirring occasionally, for 60 minutes, or longer as needed, until the potatoes are tender.

Uncover, and stir in 1 tablespoon of the parsley. Simmer, uncovered, over medium heat for another 2-3 minutes, or longer as needed, to blend all the flavors and reduce the sauce to a nice stew consistency.

Sprinkle with additional parsley, as desired, and serve.

-- 4 servings

Moroccan-Style Split Pea Soup

For this recipe, I started with a basic split pea soup and added a Moroccan-style spice combination to give it a subtly exotic flair.

RECIPE:

1 tablespoon extra virgin olive oil
1 small yellow onion, diced
1 medium carrot, diced
1 rib of celery, diced
1 clove garlic, minced
4 cups (1 quart) vegetable broth
1 cup dried split peas, picked over, rinsed, and drained
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1 bay leaf
Salt and freshly ground black pepper to taste
Chopped fresh parsley or cilantro for garnish (optional)

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrot, and celery, and saute for 3-5 minutes, until the vegetables start to soften.

Add the vegetable broth, split peas, coriander, cumin, paprika, bay leaf, salt, and pepper. Raise the heat to high and bring the mixture almost to a boil. Reduce the heat to low, cover, and simmer for 1 to 2 hours, or longer as needed, stirring occasionally, until the split peas have broken down and the vegetables are tender.

Uncover. Raise heat to medium or medium-low, and simmer, uncovered, stirring occasionally, for 20-30 more minutes, or as needed, to reduce the liquid as desired to a thick soup consistency.

Remove and discard the bay leaf before serving. Garnish each portion with a sprinkling of chopped fresh parsley or cilantro, as desired.

-- 2-3 servings

Potato, Bell Pepper, and Green Bean Stew

This vegetable stew is hearty and satisfying, yet light and healthy. Paprika adds a Spanish flair.

Serve with some crusty bread to soak up all of the delicious broth.

RECIPE:

1 tablespoon extra virgin olive oil
1/3 cup chopped yellow onion
1 yellow bell pepper, cut into julienne strips
1 clove garlic, minced
1/2 teaspoon paprika
2 tablespoons tomato paste
1 pound red potatoes, or other waxy potatoes, peeled or unpeeled as desired, cut into 1/2-inch dice
12 ounces fresh green beans, ends trimmed, and beans cut into 1-inch pieces (or slightly longer as desired)
2 cups vegetable broth
1 can (14.5 ounces) diced tomatoes (preferably petite-cut), undrained
1 tablespoon chopped fresh parsley, plus additional for garnish as desired

In a deep skillet or Dutch oven, heat the olive oil in a skillet over medium heat. Add the onion and bell pepper, and saute for 2-3 minutes, until soft.

Add the garlic and paprika, and saute for another minute or two. Do not let the garlic burn.

Add the tomato paste and cook, stirring, for another minute.

Add the potatoes, green beans, broth, and diced tomatoes, along with salt and pepper to taste. Raise heat to high, and bring almost to a boil. Reduce the heat to low. Cover, and simmer, stirring occasionally, for 60 minutes, or longer as needed, until the potatoes and green beans are tender.

Uncover, and stir in 1 tablespoon of the parsley. Simmer, uncovered, over medium heat for another 2-3 minutes, or longer as needed, to blend all the flavors and reduce the sauce to a nice stew consistency.

Sprinkle with additional parsley, as desired, and serve.

-- 4 servings

Moroccan-Style Carrot, Tomato, and Chickpea Stew

Moroccan cuisine is known for its exotic combinations of sweet and savory flavors and interesting spice mixtures.

Such was the inspiration for this delicious, healthy, vegan-friendly stew. Raisins and cinnamon add a sweet touch, complemented by the subtle heat of the optional cayenne pepper and the exotic accents of cumin and turmeric.

Serve with cooked couscous or rice.

RECIPE:

2 tablespoons extra virgin olive oil
3 medium carrots, thinly sliced
1 small yellow onion, chopped
1 clove garlic, minced
2 (15.5 ounce) cans chickpeas, rinsed and drained
1 (14.5 ounce) can diced tomatoes (preferably petite-cut), undrained
1 cup vegetable broth, plus more as needed
1/4 cup golden or black raisins
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/8 teaspoon cayenne pepper (optional)
Salt and freshly ground black pepper to taste
1 or 2 tablespoons chopped fresh parsley or cilantro, to taste

In a deep skillet or Dutch oven, heat the olive oil over medium heat.

Add the carrots and onion, and saute for about 5 minutes, or until softened.

Add the garlic, and saute for another minute. Do not let the garlic get brown.

Add the chickpeas, tomatoes, 1 cup of vegetable broth, raisins, cinnamon, cumin, turmeric, and cayenne (if using), along with salt and pepper to taste. Raise heat and bring the mixture almost to a boil. Reduce heat to low, cover, and simmer, stirring occasionally, for about 25-35 minutes, or longer as needed, until the carrots are tender but not overcooked.

Uncover and simmer over medium-low to medium heat for an additional 5 minutes, or until the sauce has slightly thickened. If too thick, add more broth as needed.

Stir in 1 tablespoon of the parsley or cilantro.

Sprinkle with the additional parsley or cilantro, as desired, and serve.

-- 4-6 servings

Lentil, Potato, and Veggie Sausage Stew

This healthy and nutritious stew is also hearty, satisfying, and delicious.

For a vegan version, be sure to use a veggie sausage that does not contain eggs or dairy ingredients.

RECIPE:

2 tablespoons extra virgin olive oil, divided
2 frozen vegetarian Italian-style sausage links, cut into bite-size slices or chunks
1 small yellow onion, chopped
1 clove garlic, minced
2 or 3 medium-size red potatoes (12 to 16 ounces), unpeeled, cut into 1/2-inch dice
1 (14-15 ounce) can diced tomatoes (preferably petite cut), undrained
2 cups vegetable broth
1 cup lentils, picked over and rinsed
1/4 teaspoon dried Italian herb mixture
Salt and freshly ground black pepper to taste
1 tablespoon chopped fresh parsley, plus additional for garnish as desired

Cut the sausage into bite-size slices or chunks. Heat 1 tablespoon of the olive oil in a large, deep skillet over medium heat. Add the sausage slices and cook, stirring occasionally, for 2 or 3 minutes, until lightly browned. Remove the sausage from the skillet and set aside.

Heat the remaining 1 tablespoon of olive oil in the same skillet. Add the onion and garlic, and saute for 2 or 3 minutes, until soft. Do not let the garlic get brown.

Add the diced potatoes to the skillet, along with the diced tomatoes, vegetable broth, lentils, Italian herb mixture, salt, and pepper. Raise heat to high, and bring the mixture almost to a boil.

Reduce the heat to low, cover, and simmer for 1 hour, stirring occasionally, until the lentils and potatoes are tender.

Uncover, and stir in 1 tablespoon of the chopped fresh parsley along with the reserved sausage.

Simmer, uncovered, stirring occasionally, for another 5-10 minutes, or until the sausage is reheated and the stew is thickened to the desired consistency. Add more water if the mixture is too thick.

Sprinkle with additional parsley, as desired, and serve.

-- 4-6 servings

Lentil and Mushroom Soup

For this recipe, I started with our classic Lentil Soup with Aromatic Vegetables and added some fresh crimini mushrooms for extra flavor and texture. It made for a very yummy variation, and a nice change of pace.

Serve with a green salad and lots of crusty bread for a light but satisfying and nutritious meal.

RECIPE:

2 tablespoons extra virgin olive oil
8 to 12 ounces crimini (brown) mushrooms, quartered lengthwise, and larger quarters cut in half*
1 small clove garlic, minced
1 small yellow onion, diced
1 medium carrot, diced
1 rib of celery, diced
4 cups (1 quart) vegetable broth
1 cup brown lentils, picked over, rinsed, and drained
1 bay leaf
Salt and freshly ground black pepper to taste
1 tablespoon chopped fresh parsley

In a large pot or Dutch oven, heat the olive oil over medium to medium-low heat. Add the mushrooms, garlic, onion, carrot, and celery, and saute for 3-5 minutes, until the vegetables start to soften. Do not let the garlic get brown.

Add the vegetable broth, lentils, bay leaf, salt, and pepper. Raise the heat to high and bring the mixture almost to a boil. Reduce the heat to low, cover, and simmer for 25-35 minutes, stirring occasionally, until the lentils and vegetables are tender.

Uncover. Stir in the parsley, and simmer, uncovered, stirring occasionally, for 5-10 more minutes to blend all the flavors and reduce the liquid as desired to a good soup consistency.

Remove and discard the bay leaf before serving.

-- 3-4 servings

* Note: Crimini mushrooms are sometimes sold as “baby portobellos” or “baby bellas”. If you cannot find them, feel free to substitute other wild mushrooms or regular white mushrooms.

Zucchini, Tomato, and Chickpea Stew

This was inspired by our popular Eggplant, Tomato, and Chickpea Stew recipe. Here, however, we substitute zucchini for the eggplant. The result is every bit as delicious.

RECIPE:

1 1/2 tablespoons extra virgin olive oil, divided
2 medium zucchini (about 1 pound), halved lengthwise and then sliced 1/4-inch thick
1/3 cup chopped yellow onion
1 yellow bell pepper, cut into julienne strips
1 clove garlic, minced
1/2 teaspoon paprika
2 tablespoons tomato paste
1 can (14.5 ounces) diced tomatoes (preferably petite-cut), undrained
1 can (15.5 ounces) chickpeas, drained and rinsed
1 cup vegetable broth
1 tablespoon chopped fresh parsley
Salt and freshly ground black pepper to taste

In a deep skillet or Dutch oven, heat 1 tablespoon of the olive oil in a skillet over medium to medium-high heat. Add the zucchini, along with salt and pepper to taste, and saute for 3-5 minutes until lightly golden and crisp-tender. Remove the zucchini from the skillet and set aside.

Add the remaining 1/2 tablespoon of olive oil to the same skillet. Reduce heat to medium, add the onion and bell pepper, and saute for 2-3 minutes, until soft.

Add the garlic and paprika, and saute for another minute or two. Do not let the garlic burn.

Add the tomato paste and cook, stirring, for another minute.

Add the diced tomatoes, chickpeas, and broth. Season as needed with additional salt and pepper to taste. Raise heat to high, and bring almost to a boil. Then reduce the heat to low, cover, and simmer for 20-30 minutes, stirring occasionally.

Uncover, add the zucchini back to the skillet, and simmer, uncovered, over medium to medium-low heat for another 10-15 minutes, until the sauce thickens slightly.

Sprinkle with the parsley, and serve.

-- 4 servings

White Bean, Tomato, and Vegetable Stew

This vegan-friendly stew is hearty, healthy, delicious, and easy to make using pantry/fridge staples. Serve with some crusty bread and maybe a green salad.

RECIPE:

2 tablespoons extra virgin olive oil
2/3 cups thinly sliced carrots (about 2 medium carrots)
2/3 cup chopped onions
2 small cloves garlic (or 1 medium-large clove), minced
2 (15.5 ounce) cans cannellini or other white beans, drained and rinsed
2 cans (14.5 ounces each) diced tomatoes (preferably petite-cut), undrained
1 cup vegetable broth
1/2 cup dry white wine
1/4 teaspoon dried thyme leaves
2 tablespoons chopped fresh parsley (preferably Italian flat-leaf parsley), divided
Salt and freshly ground black pepper to taste

In a deep skillet or Dutch oven, heat the olive oil in a skillet over medium-low to medium heat. Add the carrots, onions, and garlic. Saute for 2-3 minutes, until the vegetables start to soften and the garlic is fragrant. Do not let the garlic burn.

Add the cannellini, tomatoes, broth, wine, thyme, and 1 1/2 tablespoons of the parsley. Season with salt and pepper to taste. Reduce heat to low, cover, and simmer, stirring occasionally, until the carrots are tender, about 30 minutes.

Uncover and simmer over medium-low to medium heat for an additional 5 minutes, or until the sauce has thickened to a nice stew consistency.

Sprinkle with the remaining 1/2 tablespoon of parsley, and serve.

-- 4 servings

Lentil, Vegetable, and Chickpea Soup

This recipe starts with the ingredients for our Lentil Soup with Aromatic Vegetables, and then stretches it with the addition of diced tomatoes and chickpeas - an idea that I got while browsing a variety of soup recipes online. This practically doubles the number of servings while also adding extra color and nutrition to the soup.

This soup is light and healthy, yet also satisfying. Serve it as a first course, or make it a meal by adding some crusty bread and a green salad.

RECIPE:

1 tablespoon extra virgin olive oil
1 small clove garlic, minced
1 small yellow onion, diced
1 medium carrot, diced
1 rib of celery, diced
4 cups vegetable broth
1 cup brown lentils, picked over, rinsed, and drained
1 can (14.5 ounces) diced tomatoes (preferably petite-cut), undrained
1 can (15.5 ounces) chickpeas, drained
1 bay leaf
Salt and freshly ground black pepper to taste
2 tablespoons chopped fresh parsley (preferably Italian-style flat-leaf parsley)

In a large pot or Dutch oven, heat the olive oil over medium to medium-low heat. Add the garlic, onion, carrot, and celery, and saute for 3-5 minutes, until the vegetables start to soften. Do not let the garlic get brown.

Add the vegetable broth, lentils, tomatoes, chickpeas, bay leaf, salt, and pepper. Bring the mixture almost to a boil. Reduce the heat to low, cover, and simmer for 30-40 minutes, stirring occasionally, until the lentils and vegetables are tender.

Uncover. Add the parsley. Simmer, uncovered, stirring occasionally, for 5-10 more minutes, or as needed, to reduce the liquid as desired to a good soup consistency.

Remove and discard the bay leaf before serving.

-- 4-6 servings

Chunky Split Pea Soup

When I was growing up, my mother and grandmother made split pea soup using a ham bone for flavor. Now that I no longer eat meat, I have discovered that a good vegetable broth can give a soup enough flavor that even carnivores will enjoy it and not miss the meat.

Some cooks like to puree their split pea soup, and that's fine. But for this particular recipe, I like to leave it chunky, as the diced veggies give the soup a hearty, satisfying texture.

RECIPE:

1 tablespoon extra virgin olive oil
1 small yellow onion, diced
1 medium carrot, diced
1 rib of celery, diced
4 cups (1 quart) vegetable broth
1 cup dried split peas, picked over, rinsed, and drained
1 medium red potato, or other waxy potato (4-6 ounces), peeled and diced
1 bay leaf
Salt and freshly ground black pepper to taste

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrot, and celery, and saute for 3-5 minutes, until the vegetables start to soften.

Add the vegetable broth, split peas, potato, bay leaf, salt, and pepper. Raise the heat to high and bring the mixture almost to a boil. Reduce the heat to low, cover, and simmer for 1 to 2 hours, or longer as needed, stirring occasionally, until the split peas have broken down and the vegetables are tender.

Uncover. Raise heat to medium or medium-low, and simmer, uncovered, stirring occasionally, for 20-30 more minutes, or as needed, to reduce the liquid as desired to a thick soup consistency.

Remove and discard the bay leaf before serving.

-- 2-3 servings

Lentil Soup with Aromatic Vegetables

A generous blend of aromatic vegetables - garlic, onion, carrot, and celery - makes this lentil soup extra delicious and extra healthy.

It's even better the next day, once all the flavors have had more time to meld, so you might want to make a double batch and enjoy it all week!

RECIPE:

1 tablespoon extra virgin olive oil
1 small clove garlic, minced
1 small yellow onion, diced
1 medium carrot, diced
1 rib of celery, diced
4 cups (1 quart) vegetable broth
1 cup brown lentils, picked over, rinsed, and drained
1 bay leaf
Salt and freshly ground black pepper to taste
1 tablespoon chopped fresh parsley (optional)

In a large pot or Dutch oven, heat the olive oil over medium to medium-low heat. Add the garlic, onion, carrot, and celery, and saute for 3-5 minutes, until the vegetables start to soften. Do not let the garlic get brown.

Add the vegetable broth, lentils, bay leaf, salt, and pepper. Raise the heat to high and bring the mixture almost to a boil. Reduce the heat to low, cover, and simmer for 25-35 minutes, stirring occasionally, until the lentils and vegetables are tender.

Uncover. Stir in the parsley, and simmer, uncovered, stirring occasionally, for 5-10 more minutes to blend all the flavors and reduce the liquid as desired to a good soup consistency.

Remove and discard the bay leaf before serving.

-- 2-3 servings

Mock Beef Tips with Tomatoes, Bell Pepper, and Olives

This was inspired by a recipe called Spanish Steak, which I found when I was a teenager in one of my mother's housekeeeping magazines. That recipe used cubed round steak, and was baked in the oven for over an hour.

Here I substitute Gardein Beefless Tips, which are naturally tender, and cook this tasty stew on the stovetop in less than half the time.

It's every bit as tasty as the original recipe, and much healthier - 100% vegan.

Serve this hearty stew with noodles, rice, or mashed potatoes, or just lots of crusty bread to soak up the tasty sauce.

RECIPE:

2 tablespoons extra virgin olive oil, divided
1 (9-ounce) package Gardein Beefless Tips
1/2 cup chopped yellow onion
1 green bell pepper, cut into bite-size pieces
1 clove garlic, minced
1 can (14.5 ounces) diced tomatoes (preferably petite-cut), undrained
1 can (8 ounces) tomato sauce
1 bay leaf
Salt and freshly ground black pepper to taste
1/4 cup pimiento-stuffed green olives, sliced

In a skillet, heat 1 tablespoon of the olive oil over medium heat. Add the Gardein Beefless Tips and saute for about 5 minutes, until browned on all sides. Remove the Beefless Tips from the pan and set aside.

Add the remaining 1 tablespoon of olive oil to the drippings in the skillet. Add the onion and the green pepper, and saute over medium heat for 3-5 minutes, until soft but not brown. Add the garlic, and saute for another minute or two, over medium heat, until the garlic is soft but not brown.

Add the diced tomatoes, tomato sauce, bay leaf, and salt and pepper to taste. (Go easy on the salt, as the olives that you add later will be salty.) Bring to a boil, then reduce heat to low. Cover and simmer for 20 minutes.

Uncover, add the Beefless Tips and the olives, and simmer uncovered, over medium heat, stirring occasionally, for about 10 minutes, until the sauce is reduced to a gravy-like consistency.

Discard the bay leaf, and serve.

-- 2-3 servings

Eggplant, Tomato, and Chickpea Stew

This dish was inspired by a recipe from the excellent book Vegetarian Cooking for Everyone by Deborah Madison. But I changed it around quite a bit to reflect my own personal style and preferences. My version is less spicy, more tomatoey, and still full-flavored.

Enjoy with some brown rice and/or some hearty bread for dipping in the sauce.

RECIPE:

1 large eggplant (about 1 pound)
1 1/2 tablespoons extra-virgin olive oil, divided
1/3 cup chopped yellow onion
1 yellow bell pepper, cut into julienne strips
1 clove garlic, minced
1/2 teaspoon paprika
2 tablespoons tomato paste
1 can (14.5 ounces) diced tomatoes (preferably petite-cut), undrained
1 can (15.5 ounces) chickpeas, drained and rinsed
1 cup vegetable broth
Salt and freshly ground black pepper to taste
1 tablespoon chopped fresh parsley

Peel the eggplant. Cut the eggplant into bite-size (approx. 3/4-inch) cubes. Place the eggplant cubes in a colander, sprinkle with salt, and let sit for 30 minutes, to allow the excess liquid to drain from the eggplant. After the 30 minutes, rinse the eggplant cubes well under cold running water, and then pat dry with paper towels.

In a deep skillet or Dutch oven, heat 1 tablespoon of the olive oil over medium to medium-high heat. Add the eggplant and cook, stirring occasionally, for 6-8 minutes, or until lightly golden. Remove the eggplant from the skillet and set aside.

Add the remaining 1/2 tablespoon of olive oil to the same skillet. Add the onion and bell pepper, and saute over medium heat for 2-3 minutes, until soft.

Add the garlic and paprika, and saute for another minute or two. Do not let the garlic burn.

Add the tomato paste and cook, stirring, for another minute.

Return the eggplant to the pan, and add the diced tomatoes, chickpeas, and broth. Season with salt and pepper to taste. Raise heat to high, and bring almost to a boil. Then reduce the heat to low, cover, and simmer for 30 minutes, stirring occasionally.

Uncover and simmer over medium to medium-low heat for another 10-15 minutes, until the sauce thickens slightly.

Sprinkle with the parsley, and serve.

-- 4 servings