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By Sophia Alexandra Harrison

Vegan Spanish Zarzuela Stew

Name: Vegan Spanish Zarzuela Stew
Prep time: 15 min
Total time: 15 min
Cuisine: European, Mediterranean, Spanish
Ingredients: 8 oz. cremini mushrooms, sliced; 1 Tablespoon low sodium tamari*; ½ cup yellow onions, small dice; ½ cup red bell peppers, small dice; ½ cup grated carrots; 1/3 cup celery, small dice; 1 Tablespoon minced garlic; 1 Tablespoon tomato paste; 1/3 cup vegan white wine *; 1- 14.5 oz. can petite diced tomatoes; 1 cup vegetable broth *; 1 cup water (or vegetable broth); 2 cups red-skinned potatoes, unpeeled, small dice; 1 – 15.5 oz. can chickpeas, drained and rinsed; 1 teaspoon garlic powder; 1 teaspoon onion powder; 2 Tablespoons dried minced onion flakes; 1 ½ teaspoons smoked paprika; 1 teaspoon sweet paprika; Tiny pinch saffron (5 to 7 strands) *; 2 teaspoons dried thyme leaves *; Pinch to ½ teaspoon crushed fennel *; 2 bay leaves; 1 teaspoon sea salt (+/-) *; ¼ teaspoon black pepper (+/-); 1/8 to ¼ teaspoon cayenne pepper (+/-)*; Chopped parsley; Red pepper flake; Flatbread; Dulse flakes (we did not use) *

7 steps

Prep:15min

Comforting goodness coming in hot with this amazing stew. This vibrant Vegan Spanish Zarzuela Stew is a nod to the Spanish seafood dish served up in northern Spain. Typically served in street side restaurants, our twist on Zarzuela is a delicious plant based Mediterranean feast. Bursting with wholesome veggies, bold white wine, sweet tomatoes, hearty potatoes, and tasty chickpeas all bathed in a flavorful saffron broth and served up with a side of flatbread for an irresistible stew that the whole family will enjoy. Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free and no highly processed ingredients.

Updated at: Thu, 17 Aug 2023 12:30:58 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories367 kcal (18%)

Total Fat6.9 g (10%)

Carbs61.2 g (24%)

Sugars12.8 g (14%)

Protein12.7 g (25%)

Sodium1529.8 mg (76%)

Fiber12.9 g (46%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.

Step 2

In a large ceramic/enamel lined Dutch oven/pot (or similarly large stockpot) add the sliced cremini mushrooms and tamari, sauté over medium-high heat for 5 to 7 minutes allow the mushrooms to release their water. Remove the mushrooms from the pot.

Step 3

In the same large ceramic/enamel lined Dutch oven/pot (or similarly large stockpot) add the diced onion, carrot, celery and red bell pepper, sauté over medium-high heat for 7 to 9 minutes to soften the veggies, then push the veggies over to the side of the pot and add the finely minced garlic and tomato paste and sauté over medium heat for several minutes, stirring constantly.

Step 4

Then add the white wine and cook for a few minutes to allow the alcohol to evaporate, add the Spice/Herb Mix and sauté for about 30 seconds to allow them to release their fragrance. Next add all the remaining ingredients (including the sautéed mushrooms), stir well to incorporate.

Step 5

Increase the heat to a boil, then immediately lower to a low simmering boil. Push the potatoes down into the liquid, cover with a lid and simmer until the potatoes are tender, approx. 20 to 35 minutes (largely dependent on the size of the cubed potatoes).

Step 6

Taste test the flavors, ramp up any spices, if needed, to reach the desired flavor. Remove bay leaves before serving.

Step 7

Serve with topped with freshly chopped parsley, red pepper flakes and flatbread.

View on monkeyandmekitchenadventures.com

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