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Hearty Iron-rich Vegetable Stew

Hearty Iron-rich Vegetable Stew prepared dish

This hearty iron-rich vegetable stew is packed with nutrient-dense ingredients that provide a comforting and satisfying meal. Loaded with beans, leafy greens, and root vegetables, this stew is not only delicious but also a great source of iron and other essential nutrients. Perfect for students and anyone seeking a wholesome dish!

This recipe is world style, dinner, scaled for 6 servings, with 15 min prep and 45 min cook.

Prep: 15 min · Cook: 45 min · Total: 60 min · Serves: 6

Quick cooking notes

  • Core ingredients include celery, bay leaves, garlic, potatoes.
  • Follow all 7 steps in order for the intended texture and doneness.
  • Ingredient quantities listed below are for 6 servings.

Ingredients

  • 2 stalks celery (diced)
  • 2 leaves bay leaves
  • 3 cloves garlic (minced)
  • 2 medium potatoes (diced)
  • 1 tsp thyme
  • 2 medium carrots (diced)
  • 1 tsp salt
  • 2 tbsp olive oil
  • 1 medium onion (chopped)
  • 1 can canned kidney beans (drained and rinsed)
  • 4 cups spinach (fresh)
  • 1 can canned diced tomatoes (14 oz)
  • 1 tsp black pepper
  • 4 cups vegetable broth

Instructions

  1. Heat the olive oil in a large pot over medium heat.
  2. Add the chopped onion and minced garlic, and sauté until the onion is translucent.
  3. Stir in the diced carrots, celery, and potatoes, cooking for about 5 minutes.
  4. Add the canned diced tomatoes, vegetable broth, kidney beans, bay leaves, salt, black pepper, and thyme to the pot.
  5. Bring the mixture to a boil, then reduce the heat and let it simmer for 30 minutes.
  6. Add the fresh spinach and cook for an additional 5 minutes until wilted.
  7. Remove the bay leaves before serving.

Nutrition (per serving)

  • Calories: 210
  • Protein: 8 g
  • Fat: 6 g
  • Carbohydrates: 36 g
  • Fiber: 8 g
  • Sugar: 4 g
  • Sodium: 600 mg

Nutrition values are estimates based on stored ingredient totals and serving size.

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