Food, Recipes

SPICY VEGETABLE STEW RECIPE – PALEO AND KETO APPROVED

Getting plenty of vegetables into your diet doesn’t have to be difficult. You just need a little inspiration to spice those healthy greens up and add some more goodness into your diet. Try my Spicy Vegetable Stew.

Eat Your Vegetables

With my recent detox journey, I was bored of the food and decided to get a little bit inspired with the cooking that I was doing and came up with this yummy, spicy vegetable stew. Vegetables can get a little bland from time to time, but if you cook them a certain way and just add a little bit of spice, they can go a long way and provide you with a hearty meal that your friends will be impressed with, especially your Paleo, Keto, Vegan and Vegetarian friends.

paleo and keto friendly vegetable stew

PALEO OR KETO?

The funny thing that so many people don’t know, is that the Paleo and Keto diets are practically the same. There’s just different rules on when you can eat your food. With Keto, the aim is to reach Ketogenesis, which is the biochemical process where organisms create ketone bodies by breaking down ketogenic amino acids and fatty acids. Through this, the process provides energy to your body which can be done via calorie restriction and fasting, hence why Keto has so many rules about when you can and can’t eat certain foods. Otherwise, the recipes are compatible with both diets.

I try to make my recipes both Paleo and Keto friendly, so it’s up to the individual on how they use my recipes to their advantage. This recipe is not only Paleo and Keto approved, it’s also Vegan and Vegetarian friendly, so everyone wins. Try adding my Chilli Conserve to this recipe.

PALEO AND KETO APPROVED SPICY VEGETABLE STEW

  • Difficulty: medium
  • Print

VEGETABLE STEW

INGREDIENTS

  • 1 tablespoon coconut or cold pressed olive oil
  • 2 onions, chopped
  • 4 cloves garlic, minced
  • 4 carrots, chopped
  • 2 capsicums or peppers
  • 1 bunch of beans, chopped
  • 1 cup of button mushrooms
  • 1 eggplant, diced
  • 1 bag of baby spinach
  • 2 zucchinis, chopped
  • 1 small can of tomato paste
  • 400gm of canned tomatoes
  • 1 cup of vegetable broth
  • salt & pepper
  • Italian herbs
  • 2 tablespoons of chilli conserve
  • 3 tablespoons of nutritional yeast flakes
  • optional* boiled potatoes

METHOD

In a large saucepan, heat oil and caramelise the onions.

Add the harder vegetables to the mix, together with the crushed garlic and spices and sauté for another 10 minutes.

Add broth, tomato paste, canned tomatoes, chilli conserve and cook for another 5 minutes on high.

Reduce heat and simmer for a further 15 minutes, stirring occasionally so that the ingredients don’t stick to the bottom.

Add the nutritional yeast flakes and spinach leaves and simmer for a further 5 minutes.

Serve hot.

Optional* Serve with boiled potatoes and garnish with more nutritional yeast flakes.

WHAT ARE NUTRITIONAL YEAST FLAKES?

Also known as savoury yeast flakes, nutritional yeast flakes are a natural source of protein, vitamin B complex and an excellent substitute for cheese, which is why Vegans and Vegetarians absolutely swear by this stuff. It’s actually an inactive toasted yeast which when used in cooking and as a food topping, can be a very delicious way to avoid dairy. It’s low on sodium, offers great nutritional value and is cholesterol free. Try it!

OLYMPUS DIGITAL CAMERAPhoto credit: Lindstrom Foods

If you have a favourite stew recipe and would like to share out with me, send me a message in the comment section below.

 

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