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Hearty & Healthy Vegetable Stew

Lindsay Mustard's hearty and healthy vegetable stew

Brrrr! Looking for some comfort through the longest, darkest nights of Winter? This hearty & healthy vegan recipe from Lindsay Mustard's kitchen is packed full of seasonal root vegetables, vitamins and minerals, because who says comfort food has to be unhealthy?

-By Lindsay Mustard

Ingredients:

For the saute mixture:

  • 3 tbsp olive oil
  • 1 onion diced
  • 2 stalks celery thinly sliced
  • 2 carrots thinly sliced
  • 6 cloves garlic minced

For the roux and deglazing mixture:

  • ground black pepper to taste
  • 3 tbsp fresh rosemary and thyme finely chopped
  • 1/4 cup brown rice flour
  • 1/4 cup white wine
  • 4 cups low-sodium vegetable broth

 For the rest of the vegetable stew:

  • 1 medium sweet potato cubed (about 2 cups)
  • 2 cups mini potatoes, chopped
  • 2 tbsp tomato paste
  • 1 tbsp tamari
  • 1 cup frozen corn
  • 2 cups frozen kale
  • Sea salt to taste 

Directions: 

  1. Add the olive oil to a large pot over medium heat. Add the onion, celery, and carrot. Cook for 8 minutes, stirring occasionally or until the onion is softened. Add the garlic, black pepper, and fresh herbs, and cook for another 2 minutes.
  2. Add the flour slowly to coat the vegetables. Once all of the flour is added, cook for about 1 minute while constantly stirring. Very slowly add the white wine and vegetable broth stirring continuously until the mixture is incorporated. 
  3. Stir in the mini potatoes, sweet potato, tomato paste and tamari. Bring to a gentle boil, then reduce to a simmer. Cook uncovered, stirring occasionally, until vegetables are tender and stew is thickened, 20-30 minutes.
  4. Stir in the frozen corn and kale and cook for another 5 minutes. Season to taste with salt and pepper!

Lindsay Mustard is a Holistic Nutritionist, Yoga Instructor and recipe-wizard with a burning passion for health and fitness. In her nutrition practice, Lindsay works with clients to craft a unique plan that is tailored to their specific health goals using a natural, whole food and supplement approach.