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a dutch oven vegetable stew served in two bowls

Dutch Oven Vegetable Stew

Simon Deane
A healthy and comforting vegetable stew. Flavoured with a mix of herbs and low in calories. 
Prep Time 10 minutes
Cook Time 25 minutes
Servings 6 large bowls
Calories 163 kcal

Ingredients
  

  • 600 g potatoes
  • 120 g kale
  • 240 g can of cannellini beans (1 tin)
  • 1 litre vegetable stock I choose a low sodium one
  • 120 g mushrooms
  • 240 g carrots (2 medium)
  • 2 onions
  • 4 cloves garlic
  • 2 tbsp tomato puree
  • 2 tbsp red wine vinegar
  • 1 sprig of fresh thyme of 1 tsp of dried thyme
  • 2 bay leaves
  • 1/2 tsp dried rosemary
  • 1 small bunch of fresh parsley
  • 1 stick celery

Instructions
 

  • Add the peeled and chopped onion, chopped celery and peeled and finely chopped garlic to a pot on a high heat. Stir regularly for a few minutes until the onions start to soften. If things start to stick to the side of the pot, add a splash of water. 
  • Add the chopped mushrooms and peeled and chopped carrots. Turn the heat down a little and continue to stir regularly for another 2-3 minutes. The mushrooms should start to release some water, but add a splash to the pan if things start to stick. 
  • Prepare the vegetable stock with boiling water, and add to the pot. Add the peeled and chopped potatoes to the pot, along with the drained cannellini beans. 
  • Strip the kale away from any tough stems and chop roughly. Add to the pot (not including the stems)
  • Add the tomato puree and vinegar to the pot along with the thyme, bay leaves, and rosemary. 
  • Bring the pot to a boil and then turn down to a gentle simmer for around 20 - 25 minutes until the potatoes are fully cooked and you can stick a fork through them without any resistance. 
  • Stir in the chopped parsley reserving a few leaves for garnish if you wish. 
  • Serve in bowls and season with a little salt and pepper if desired. 

Nutrition

Calories: 163kcalCarbohydrates: 36gProtein: 6gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.03gSodium: 797mgPotassium: 769mgFiber: 7gSugar: 6gVitamin A: 9065IUVitamin C: 45mgCalcium: 114mgIron: 2mg
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