Ecuadorian Vegetable Stew

Ingredients

• 2 tablespoons (30ml) olive oil 2 tablespoons (30ml) olive oil
• 1 onion, diced 1 onion, diced
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 bell pepper, diced 1 bell pepper, diced
• 1 zucchini, diced 1 zucchini, diced
• 2 carrots, sliced 2 carrots, sliced
• 1 cup (200g) green beans, trimmed and cut into bite-sized pieces 1 cup (200g) green beans, trimmed and cut into bite-sized pieces
• 1 cup (200g) peas 1 cup (200g) peas
• 2 tomatoes, diced 2 tomatoes, diced
• 1 teaspoon cumin 1 teaspoon cumin
• 1 teaspoon paprika 1 teaspoon paprika
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• Salt and pepper to taste Salt and pepper to taste
• Fresh parsley, chopped (for garnish) Fresh parsley, chopped (for garnish)

Nutrition

• Calories (kcal / KJ): 180 kcal / 753 KJ
• Fat (total, saturated): 7g, 1g
• Carbohydrates (total, sugars): 26g, 10g
• Protein: 5g
• Fiber: 7g
• Salt: 1g

Preparation

1. 1.
   Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent.
2. 2.
   Add the bell pepper, zucchini, carrots, green beans, and peas to the pot. Stir well to combine.
3. 3.
   Add the diced tomatoes, cumin, paprika, salt, and pepper. Stir again to evenly distribute the spices.
4. 4.
   Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for about 20-25 minutes, or until the vegetables are tender.
5. 5.
   Taste and adjust the seasoning if needed.
6. 6.
   Serve the Menestra de verduras hot, garnished with fresh parsley.

Treat your ingredients with care...

• Bell pepper — For a smoky flavor, you can roast the bell pepper before dicing it.
• Zucchini — Be careful not to overcook the zucchini to maintain its texture and prevent it from becoming mushy.
• Green beans — Blanch the green beans in boiling water for a few minutes before adding them to the stew to ensure they are cooked evenly.

Tips & Tricks

• Feel free to customize the vegetables according to your preference and seasonal availability.
• Add a squeeze of lemon juice before serving to enhance the tanginess of the stew.
• Serve the Menestra de verduras with a side of rice or crusty bread for a complete meal.
• To make the stew heartier, you can add cooked beans such as black beans or kidney beans.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.

Serving advice

Serve the Menestra de verduras in individual bowls, garnished with fresh parsley. Accompany it with a side of rice or crusty bread to soak up the flavorful broth.

Presentation advice

To make the presentation more appealing, arrange the diced vegetables in an organized manner on top of the stew. Drizzle a little olive oil and sprinkle some paprika for an extra pop of color.