The video version of this post includes a very thorough demonstration of the oil-free sauté, so watch for that if nothing else!
The homemade veggie broth how-to is at the bottom of the text edition, below.
Okay, I’ve told you how to make stew before but this time I’m showing you. Also my stew changes every time I make it.
Caveat here, I used fresh veggies I had on hand, and frozen for everything else. I was out of mushrooms and low on carrots and I didn’t have any frozen carrots for backup. It should’ve had more carrots.
Frozen veggies are more convenient, fresh are slightly more nutritious and flavorful. Both are great for our health. And you can add any vegetable you think might be good in this.
Okay, let’s do this.
INGREDIENTS
1 16-oz package frozen peas
1/2 16-oz package frozen black-eyed peas
1 16 oz package frozen spinach or other greens
1 16 oz package frozen mushrooms
About 3 quarts veggie broth (no salt or oil added)
2 lg russet potatoes
3 to 5 carrots
1 head garlic (all the cloves)
1/2 cup pearled barley
1/3 cup red lentils
2 heaping teaspoons Italian seasoning blend
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon poultry seasoning
1/2 teaspoon turmeric
Several grinds of black pepper
2 tablespoons reduced sodium tamari
1/3 cup nutritional yeast
First
Put all the frozen veggies (peas, black-eyed peas, spinach) plus the barley, lentils, and seasonings (Italian seasonings, onion powder, garlic powder, poultry seasoning, turmeric and tamari) into a stew pot and cover with all the broth. (Always add the black pepper near the end of cooking.)
Heat to a simmer.
While heating, put a frying pan on medium high heat.
Second
Chop the onions, celery and garlic.
Add these to the frying pan when it’s hot enough to make drops of water bead up and sizzle-dance.
Dry sauté, stirring almost constantly and let the onions begin to brown.
When the veggies begin to stick to the pan, forming a brown stickiness, deglaze by adding a splash or two of water and stirring, stirring.
Continue cooking now until vegetables are almost tender.
Third
Pour the chopped potatoes and carrots into the broth. Scrape the sautéed onions, celery and garlic in as well, and return to a steady boil.
Fourth
Pour the entire mixture into the crockpot. Add 1/3 cup nutritional yeast, and it’s okay to grind on some black pepper now.
Cover and let it slow cook for a couple of hours.
By boiling it up on the stove first, you’ve cut the crockpot cooking time in half.
Alternatives
Use all frozen veggies
Use all raw veggies
Use any combination of the above
Add 2 14-oz cans of diced tomatoes to change up the flavor
Use brown rice instead of barley
Add any veggies you think would be good
Add the onions, celery and garlic directly to the soup without sautéeing first. The sauté adds flavor, though.
Skip the crockpot and cook it entirely on the stovetop, stirring frequently and watching closely for an about hour or until it’s done enough for you.
Skip the stovetop portion and put everything directly into the crockpot, then cook for 4 to 5 hours on high.
BONUS: Making your own veggie broth
Save the scraps from your veggies in the freezer, just adding to containers until they’re full. I like to have about 8 cups or all that will fit into the Instant Pot. Add seasonings like onion and garlic powder, Italian or whatever you like.
In the Instant pot, cook five minutes once the pressure is up.
In the crockpot, cook on low for 8 to 10 hours.
On the stovetop, boil at a steady simmer for two hours.
Strain out the solids, and store in a covered glass jar in the fridge for up to a week.
Dump what you don’t use and make a fresh batch.
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