Sauteing Vegetables First Adds More Flavor To Stews

Who says a satisfying stew has to be full of meat? Vegetarian stews are a great way to incorporate fiber-rich grains and beans into your diet. Although vegetarian stews take more skill at seasoning than meat stews generally, they have less fat and salt with some know-how they can become staples.

The initial saute is the key to savory vegetarian stews. Intense stovetop heat brings out the deeper flavors in aromatic vegetables, like garlic and onions, that less-intense cooking in liquid doesn’t tap.

I start by sauteing the aromatic vegetables for a few minutes in olive oil, broth or sherry in a Dutch oven or soup pot over medium-high heat. Then I add broth, presoaked beans and grains, other vegetables, and herbs or spices. Giving the stew plenty of time to simmer makes the flavors blend better.

Using a slow cooker is an easy way to make a stew when hands-on kitchen time is short. I can start the stew in the morning, leave it to cook all day, and have a delicious meal ready after work.

Mountain Campfire Vegetarian Stew

This stew uses a slow cooker and is hearty enough for a pack of hungry hikers. Its name comes from a camping trip our family took many years ago.

3 cups kidney beans, rinsed and picked over

2 teaspoons olive oil

1 large onion, thinly sliced

4 cloves garlic, minced

1 green bell pepper, coarsely chopped

1 cup coarsely chopped green cabbage

1/2 cup diced red potatoes, with skin

1 (10-ounce) can peeled tomatoes, with juice

1 tablespoon chili powder

1/2 teaspoon ground cumin

1/2 cup brown rice

4 cups vegetarian broth

Salt, pepper

1/4 cup shredded low-fat Monterey Jack cheese

Place beans in large bowl and cover with boiling water. Let soak 1 hour, then drain well.

Heat oil in large skillet over medium-high heat. Add onion and garlic and saute, stirring frequently, until onion is soft, 3 to 5 minutes. Add green bell pepper, cabbage, potatoes, tomatoes, chili powder and cumin and continue cooking, stirring frequently, 3 minutes.

Transfer mixture to slow cooker. Add beans, rice and broth. Cover and cook on low setting for 8 hours or until stew is thick and beans and rice are tender. Season to taste with salt and pepper. Stir in cheese before serving.

Yield: 6 to 8 servings.

Russian Potato Stew With Sour Cream

A Russian friend gave me this savory recipe. The sauerkraut adds punch to the stew and the sour cream makes it surprisingly sweet.

1 tablespoon safflower oil

1 large onion, thinly sliced

3 large russet potatoes, cubed (unpeeled)

1/2 pound green beans, cut into 1-inch pieces

5 cups vegetarian broth

2 tablespoons flour

1/3 cup low-fat sour cream

3/4 cup sauerkraut with juice

1 tablespoon dried dillweed

Salt, pepper

Heat oil in large Dutch oven over medium-high heat. Add onions and saute, stirring frequently, 5 minutes or until onions are soft but not browned.

Add potatoes and green beans and cook 3 minutes, stirring frequently. Add broth and bring to boil. Lower heat to medium. Cover and cook, stirring frequently, 1 hour or until potatoes are very soft and stew is thick.

Mix flour and sour cream in small bowl to make paste. Stir in a little of the stew liquid until mixture is thin enough to pour and add it to hot stew, stirring to incorporate. Add sauerkraut and dillweed and cook 20 minutes. Season to taste with salt and pepper.

Yield: 6 servings.

Spicy Mexican Stew

For Mexican food lovers, this combination of corn, jalapenos and tortilla chips in one bowl is unbeatable. As a garnish, pass around a bowl of low-fat sour cream or yogurt.

1 cup uncooked small red beans, washed and picked over

1 tablespoon olive oil

1 cup chopped onions

1 tablespoon minced garlic

1/4 cup seeded and diced fresh jalapeno chilies (about 2)

1/2 cup thinly sliced carrots

1/2 cup thinly sliced celery

2 red bell peppers, seeded and diced

3 tablespoons minced fresh cilantro

6 cups vegetarian broth

3 cups frozen corn

2 teaspoons ground cumin

2 teaspoons ground coriander

1 teaspoon cayenne pepper

2 cups crushed baked tortilla chips

Place beans in large bowl and cover with boiling water. Let soak 1 hour. Drain well.

Heat oil in large Dutch oven over medium-high heat. Add onions and garlic and saute, stirring frequently, until onions are soft, about 5 minutes. Add jalapenos, carrots, celery and red bell pepper and cook 3 minutes, stirring frequently.

Add cilantro, broth, corn, cumin, coriander and beans. Bring to boil. Lower heat to medium. Cover and cook 1 hour, stirring occasionally, or until beans are very soft and stew is thick. Stir in cayenne. Top each serving with chips.

Yield: 6 servings.