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This vegetable stew with onion, broccoli and cauliflower is so easy to make, super healthy, and perfect for when you need a bowl of something cozy and delicious. It’s vegan, gluten-free, and has a special vegetable flavor with a spicy twist. And it takes just one skillet and 30 minutes to make!
Healthy Stew with Onion, Broccoli, and Cauliflower
We loved cooking and serving this vegetable stew with onion, broccoli, and cauliflower. This is what made the difference for us:
Delicious & Nutritious
Packed with healthy “good-for-you” vegetables
Spicy with a strong vegetable flavor
Sweet with a light-ish sour aftertaste
Comes with plenty of gut-friendly fiber
Nutrient-rich! Packed with micro and macro nutrients
Plant-based and 100% vegan
Smells and tastes amazing
Perfect for lunch or dinner
Satisfying and Filling
& One of the easiest stews to make
Vegetable Stew Ingredients
This healthy vegetable stew comes together quite easily and you’ll only need a few common ingredients. Note that we’re using a few frozen vegetables (broccoli and cauliflower), but you can definitely go with fresh veggies as well, and the recipe will turn the same.
You’ll need the following ingredients for this vegetable stew with onion, broccoli, and cauliflower (more details in the Recipe card):
- Red Onion
- Broccoli – I used frozen
- Cauliflower – I used frozen
- Apple
- Leeks
- Portobello Mushroom
- Extra Virgin Coconut Oil
- Bay Leaves
- Thyme
- Sweet Paprika
- Basil Leaves
- Himalayan Salt
Pro Tip: Using frozen broccoli and cauliflower is a great way to cook this vegetable stew in record time. Feel free to use fresh veggies when available and this delicious stew will basically taste the same. When using frozen vegetables there isn’t any loss of nutrients since frozen veggies retain all nutrients and plant compounds intact.
Cooking Tips
How to cook this stew. You can cook this stew two ways: Cook it the way I did, by starting with onions first and adding the rest of the vegetables later, once the onions are tender cooked. Or you can simply place all the vegetables in the skillet, add extra virgin coconut oil, add all the spices, and cook this stew like a one-pot recipe.
Customizable. Feel free to play with the quantities and the ingredients list a bit, but I would keep the three main ingredients intact. In terms of spices, the combination of bay leaves and thyme, along with paprika and basil leaves give this stew a distinctive taste.
Fresh or frozen veggies. We used frozen broccoli and cauliflower, as we almost always do. Using fresh broccoli and cauliflower will work the same, only thing is that it will require a bit more time for cooking until they become tender.
What about the apple? Using an apple in a vegetable stew is not common, but it’s what gives this vegetable stew a sweet and sour aftertaste (like a little stew surprise, if you will).
Do I need tomato paste? I wanted to keep the taste and color of this stew fresh and natural, and so this recipe doesn’t include tomato paste. You can of course add a bit of tomato paste or tomato puree should you want, but it’s not necessary by default.
How to Serve this Vegetable Stew
We served this stew with a side of vegetable balls that we bought from our local Ikea store. You can also pair with vegetable stew with walnuts or pecans, a quality mature cheese, and even sliced avocado would be a great match for this delicious stew.
Here are a few more ideas for serving this vegetable stew:
- Healthy Bread – Serve this vegetable stew with 1-2 slices of healthy bread on the side. My favorite breads are Danish rye bread and sourdough bread.
- Nuts – For more nutrients and crunchiness, how about adding a handful of walnuts or pecans on the side!
- Avocado – Try adding half of an avocado on the side, or add it on top of the bread.
- Cheese – Any vegetable stew (not only this one) can be complimented with a bit of quality cheese. From hard cheeses like Cheddar or Comté, to traditional French soft cheeses like Brie or Munster, to white cheese like Feta cheese, this vegetable stew will shine with cheese on its side.
- Sour Cream – Let me tell you a secret about sour cream: It is perfect with almost any kind of meal, this vegetable stew included. Just add 1-2 tablespoons of full-fat sour cream on top of your portion of stew and enjoy pure nourishment.
- Vegetable Balls – We served this vegetable stew with healthy bread and a serving of veggie balls.
If you decide to try this delicious Vegetable Stew with Onion, Broccoli, and Cauliflower, do let us know! We’re excited with this delicious stew recipe and we think you will be too.
Leave a comment, rate it, and don’t forget to tag a photo of your vegetable stew @refreshmyhealth on Instagram! We’d love to see what you come up with.
What are some of the veggies that you like consuming often? How do you use them in your cooking? Let’s chat in the comments!
Vegetable Stew with Onion, Broccoli, and Cauliflower
Equipment
- Skillet
Ingredients
- 5 red onions (peeled and chopped rings)
- a few handful frozen broccoli
- a few handful frozen cauliflower
- 1 apple (seedless, cut big)
- 5-7 cm leeks (chopped)
- 1 big portobello mushroom (cubed)
- 1-2 tbsp extra virgin coconut oil
- 2 bay leaves (cut in 4s)
- 1 tsp dried thyme
- 1-2 tsp sweet paprika
- 3-4 leaves fresh basil
- 1-2 tsp Himalayan salt
Instructions
- Start by preparing all the ingredients as indicated in parenthesis.
- In a medium skillet, add extra virgin coconut oil and bring to medium heat.
- When coconut oil has melted, add onions and let onions cook until they start to become tender.
- Use a wooden spatula to stir frequently through the onions while cooking, making sure they won’t stick to the skillet.
- Lower the heat for a few minutes and continue to cook until the onions are tender.
- When onions are tender cooked, add all other vegetables and spices (except the salt). Continue to cook using medium heat,
- Stir from time to time using a spatula, and continue to cook stew using medium heat, until vegetables are almost cooked but not over-cooked.
- Finish the stew by adding salt and slowly incorporate. Let the stew simmer for a few minutes before removing from heat.
- DONE! Portion into desired serving sizes, garnish with fresh basil leaves, and enjoy with your favorite extras.
This veggie stew looks amazing! Love the combo of onion, broccoli, cauliflower and all other ingredients.
Delicious looking veggie stew, I love those caramelized red onions!