Savoury Veggie Stew

Savoury Vegie Stew

Serves 4 to 6
Prep time 20 minutes
Cook time 2 hours
Total time 2 hours, 20 minutes
Dietary Vegetarian


  • 2 or 3 tablespoons extra virgin olive oil
  • 1 Medium onion chopped
  • 3 or 4 cloves garlic finely chopped
  • 1 Medium zuchinni chopped
  • 1 or 2 stalks of celery chopped
  • 1 Medium green pepper chopped
  • 2 Medium carrots coursely chopped
  • 1 cup cherry tomotoes (whole or chopped - I leave my whole)
  • 1 cup chopped fresh spinach
  • 1 can mixed beans (14 ounce size)
  • 2 or 3 tablespoons tomato paste
  • 2 tablespoons jamaica jerk sauce (liquid) (* you can substitute for 1 teaspoon of powdered curry, cardomon or marsala)
  • 3 cups vegetable broth
  • salt and pepper to taste
  • 2 tablespoons fresh chopped parsley


I love stews and now that my kids don't eat meat sometimes I still like to make them some comfort food. We put this one together with some Jamaica jerk spice but you could play around with whatever spice you like.  Once it has simmered for at least an hour it is nice served over mashed potatoes or rice or even on its own with fresh bread.


Step 1
Add oil to a large sauce pan and bring to medium heat. Add onion and garlic and stir gently and cook until softened.
Step 2
Add green peppers, celery, carrots zuchinni, tomatoes and spinach. Toss to coat with onions and cook until slightly softened.
Step 3
Add beans, broth, tomato paste and jamaica jerk spice (or whatever you have chosen) and bring to light boil to heat through. Tranfer to an oven proof cassarole dish, cover and place in oven for about an hour to allow all the flavours to simmer together nicely.
Step 4
Once completed remove from oven and serve on its own, over mashed potatoes or rice.

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