Saturday, February 22, 2014

Vegetable Melange

This easy to make vegetable stew keeps nicely in the fridge for three or four days, improving in flavor over time. Great to have on hand for quick meals. Enjoy home cooked stew without any added oil or sodium. Adapted from the recipe book that came with the pressure cooker, this stew can also be made in a regular large pot or Dutch oven simply by adding more liquid and cooking longer.

Vegetable Melange recipe
Vegetable stew with Yukon Gold potatoes

Ingredients

1 large onion, diced (1 pound, about 2 cups)
1 to 2 cloves garlic, minced
1 1/4 cups of vegetable stock, divided (plus additional cups stock if not using pressure cooker)
2 stalks celery, 1/4" or 1/2" slices
2 carrots, 1/2 " slices
4 to 5 medium potatoes (1 1/2 pounds) 1/2" x 1" chunks
4 to 5 small tomatoes (1 pound) 1" chunks
1/4 cup fresh parsley, chopped or 1 Tablespoon dried parsley flakes
1 teaspoon of dried dill or thyme
1 cup frozen green peas

optional:  1 green pepper, 1/2" dice
               2 zucchini, large chunks
              
Instructions

In pressure cooker or large pot, saute onion in 1/4 cup vegetable stock for 5 minutes. Stir in garlic, parsley and dill and cook for 1 minute.  

Pressure Cooker:  Add the remaining one cup of stock, and all the vegetables except green peas. Bring stock to boil. close lid, bring to pressure and lower heat to medium. Cook at high pressure for 5 minutes or low pressure for 9 minutes. Release pressure, remove lid and stir in green peas. Check potatoes for tenderness and cook without pressure a few minutes if necessary.

Regular pot:  Add two cups of vegetable stock and all the vegetables except green peas. Cover pot, bring to boil, lower heat and simmer 1 1/2 to 2 hours, stirring occasionally, adding more stock or water if necessary. Stir in green peas about 5 minutes before stew is done.

When done cooking, pour stew into large shallow glass casserole dish to cool. Cover and refrigerate.

Hippocrates stew variation:  potatoes, tomatoes, onions, garlic, celery, parsley

Hippocrates Stew
Hippocrates stew variation
Vegetable melange with the works:

Vegetable Stew low-fat

Vegetable Melange with Russet potatoes

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