Eosinophilic Esophagitis Friendly Vegan Vegetable Stew
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Learn more →Ingredients
6 servings
- 3 tbsp olive oil
- 1 large yellow onion, diced
- 3 medium carrots, peeled and cut into ½-inch rounds
- 3 stalks celery, sliced ½-inch thick
- 4 cloves garlic, minced
- 2 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp dried thyme
- ¼ tsp red pepper flakes
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 lb yukon gold potatoes, cut into ¾-inch chunks
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium zucchini, cut into ¾-inch chunks
- 3 cups kale, stems removed and leaves roughly chopped
- 1 tbsp soy sauce
Chef's tipCoconut aminos are sweeter and less salty; taste and adjust the seasoning. - 1 tbsp lemon juice
- salt and pepper, to taste
For serving
- 2 tbsp fresh parsley, chopped (optional)
Instructions
- 1
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat until shimmering. Add the onion, carrots, and celery and cook, stirring occasionally, until the onion is softened and translucent, about 7–8 minutes.
- 2
Add the garlic, tomato paste, smoked paprika, cumin, thyme, and red pepper flakes. Cook, stirring constantly, until the garlic is fragrant and the tomato paste has darkened slightly, about 1–2 minutes. Watch closely so the garlic does not burn.
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