17 February 2012

a winter vegetable stew. {grain-free & vegan}



17 February 2012

A warm, yummy stew is perfect for that super cold winter weather. This stew is so, so, so easy because you let the oven do all the work.One of the other great things about this stew is you probably have all of these ingredients in your pantry & refrigerator. 

It kind of reminds me of when I was little & my mum would make beef stew, but I would just eat all the potatoes & carrots out of it. The hint of tomato in the potato laden broth is so good. The prunes completely dissolve leaving a gorgeous sweetness to the broth,too. There is just a hint of a Mediterranean vibe which adds a great freshness to the stew.

I cooked mine in a cast iron pan, but any casserole dish would work well for this.

Winter Vegetable Stew.
serves 4

3-4 potatoes, washed & roughly diced
2 small yellow onions, peeled & quartered
2-4 carrots (depending on size), roughly diced
1 red bell pepper, roughly diced
4 cloves garlic, bashed in a mortar & pestal
sea salt & cracked pepper
a super good pinch of dried oregano

--Preheat the oven to 350 degrees.
--Add all ingredients in a cast iron pan or a frying pan. Cook until the potatoes & onions are slightly browned (about 5-7 minutes); stirring occasionally.

about 1/2 cup dry red wine
1 TBL tomato paste
water

--Pour wine over vegetables & cook for a about a minute. Add tomato paste & enough water to almost cover the vegetables.
--At this point pop the pan in the oven or transfer into an oven-proof dish.
--Bake for about an hour, stirring occasionally.

3-4 prunes, chopped

--After an hour of stewing, add prunes & stir. Cook for another half hour. Add a little more water if it looks dry.

For serving:
1/2 lemon
a big handful of parsley, chopped
--Take the pan out of the oven. Squeeze lemon juice over the veg, stir in parsley & season to taste.

happy eatings & cheers!


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