Gut-Healthy Vegetable Stew
Contributed by: Jennifer Bier, MS, RD, LD Manager | Ambulatory Nutrition
Eating a variety of plant foods helps nourish your gut. Inspired by Moroccan tagines, this simple but tasty dish includes five different vegetables plus fiber-rich chickpeas.
- 1 Tbsp olive oil
- 1 medium onion
- 4 medium potatoes (about 1 pound)
- 3 medium carrots (about ½ pound)
- 2 cups green beans (about ½ pound)
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- ½ teaspoon turmeric
- ½ teaspoon salt
- ¼ teaspoon ground ginger
- 1/8 teaspoon cayenne pepper
- 1 (14.5 oz) can diced tomatoes
- 1 (15 oz) can chickpeas, drained and rinsed
- Preheat oven to 350 degrees.
- Prepare the vegetables: peel and roughly chop the onion into large pieces; peel the potatoes and cut into wedges, about 8 per potato; peel the carrots and cut into 2-3 inch segments, then cut the segments into quarters to make thick carrot sticks. Trim the green beans and cut into 1-2 inch lengths.
- Heat the olive oil in a wide oven-proof saucepan or Dutch oven over medium heat. Add the chopped onion and cook, stirring frequently for 2-3 minutes or until softened.
- Add the potatoes, carrots, and green beans to the onion in the pan. Stir and continue to cook for a minute.
- Stir in the spices (cumin, coriander, salt, ginger, cayenne). Cook for about 30 seconds, stirring constantly.
- Add the tomatoes and chickpeas and stir. Cover the saucepan and put in the oven for about 30 minutes or until carrots and potatoes are soft.
Cook’s Notes:
*This is also good with 2 cups of diced winter squash instead of the potatoes.
*To make on the stovetop: leave covered saucepan on burner in step 5 but reduce heat to medium-low. Stir occasionally to prevent sticking on bottom. Cook about 30 minutes or until carrots and potatoes are soft.
