Discover the perfect recipe for Vegetable Stew (Dārzeņu Zupa) – a comforting and hearty stew featuring a medley of fresh vegetables and tender meat. This nourishing dish is ideal for family dinners and is packed with flavor and nutrients. Learn how to make this traditional stew with step-by-step instructions and tips for achieving the perfect balance of taste and texture.

Ingredients:

- 2 tablespoons olive oil

- 1 large onion, chopped

- 2 cloves garlic, minced

- 1 large carrot, peeled and diced

- 2 celery stalks, diced

- 1 red bell pepper, chopped

- 1 large potato, peeled and diced

- 1 cup green beans, trimmed and cut into pieces

- 1 zucchini, sliced

- 1 cup cabbage, shredded

- 1 cup beef or chicken, cubed (optional)

- 4 cups vegetable or chicken broth

- 1 can (14.5 oz) diced tomatoes

- 1 teaspoon dried thyme

- 1 teaspoon dried oregano

- Salt and pepper to taste

- 1 bay leaf

Instructions:

Prepare the Ingredients:

  - Chop all vegetables into uniform pieces to ensure even cooking. If using meat, cut it into bite-sized cubes.

Cook the Meat (if using):

  - Heat olive oil in a large pot over medium heat. Add the meat cubes and cook until browned on all sides. Remove the meat from the pot and set aside.

Sauté the Vegetables:

  - In the same pot, add chopped onions and minced garlic. Cook until the onions are translucent, about 3-4 minutes.

Add Remaining Vegetables:

  - Add the diced carrot, celery, red bell pepper, potato, and green beans to the pot. Sauté for 5-7 minutes, stirring occasionally.

Combine Ingredients:

  - Return the browned meat to the pot (if using). Pour in the vegetable or chicken broth and diced tomatoes. Stir in the thyme, oregano, salt, pepper, and bay leaf.

Simmer the Stew:

  - Bring the mixture to a boil. Reduce the heat to low, cover, and let it simmer for 30-40 minutes, or until the vegetables are tender and the meat is cooked through.

Add Final Ingredients:

  - Stir in the zucchini and cabbage. Continue to simmer for an additional 10 minutes until the vegetables are tender.

Adjust Seasoning:

  - Taste the stew and adjust seasoning with more salt and pepper if needed. Remove the bay leaf before serving.

Serve:

  - Ladle the hot stew into bowls and serve with crusty bread or over rice if desired. Enjoy this hearty, flavorful stew with your family!

Tips:

- Feel free to customize the vegetables based on seasonal availability or personal preference.

- For a vegetarian version, omit the meat and use vegetable broth.

This Vegetable Stew (Dārzeņu Zupa) recipe is a versatile and nutritious option that’s sure to warm you up on a chilly day.

Nutritional Values:

Olive Oil:

 - Calories: 119

 - Fat: 14g

 - Saturated Fat: 2g

 - Monounsaturated Fat: 10g

 - Polyunsaturated Fat: 1.5g

Benefits:

 - Rich in monounsaturated fats, which are heart-healthy.

 - Contains antioxidants like vitamin E and polyphenols, which help reduce inflammation and oxidative stress.

Onion:

 - Calories: 44

 - Carbohydrates: 10g

 - Fiber: 1.9g

 - Vitamin C: 8% of the Daily Value (DV)

 - Folate: 5% DV

Benefits:

 - Contains antioxidants and compounds that have anti-inflammatory properties.

 - Supports immune health and can help reduce the risk of certain cancers.

Garlic:

 - Calories: 4

 - Carbohydrates: 1g

 - Fiber: 0.1g

 - Vitamin C: 1% DV

 - Manganese: 1% DV

Benefits:

 - Known for its antimicrobial and anti-inflammatory properties.

 - Can support heart health by helping to lower blood pressure and cholesterol levels.

Carrot:

 - Calories: 25

 - Carbohydrates: 6g

 - Fiber: 1.5g

 - Vitamin A: 184% DV

 - Vitamin C: 7% DV

Benefits:

 - High in beta-carotene, which is converted to vitamin A, essential for eye health.

 - Contains antioxidants that can help protect cells from damage.

Celery:

 - Calories: 6

 - Carbohydrates: 1g

 - Fiber: 0.5g

 - Vitamin K: 10% DV

 - Vitamin C: 3% DV

Benefits:

 - Low in calories and high in fiber, which supports digestion.

 - Contains antioxidants and anti-inflammatory compounds.

Red Bell Pepper:

 - Calories: 37

 - Carbohydrates: 9g

 - Fiber: 3g

 - Vitamin C: 190% DV

 - Vitamin A: 75% DV

Benefits:

 - Extremely high in vitamin C and antioxidants.

 - Supports immune function and skin health.

Potato:

 - Calories: 110

 - Carbohydrates: 26g

 - Fiber: 2g

 - Vitamin C: 27% DV

 - Potassium: 12% DV

Benefits:

 - Provides energy through complex carbohydrates.

 - Good source of potassium, which helps regulate blood pressure.

Green Beans:

 - Calories: 31

 - Carbohydrates: 7g

 - Fiber: 3g

 - Vitamin C: 20% DV

 - Vitamin K: 20% DV

Benefits:

 - High in vitamins C and K, which are important for immune health and bone health.

 - Provides fiber and antioxidants.

Zucchini:

 - Calories: 33

 - Carbohydrates: 6g

 - Fiber: 2g

 - Vitamin C: 40% DV

 - Vitamin A: 4% DV

Benefits:

 - Low in calories and high in vitamins C and A.

 - Supports digestion and can help with hydration due to its high water content.

Cabbage:

 - Calories: 22

 - Carbohydrates: 5g

 - Fiber: 2g

 - Vitamin C: 54% DV

 - Vitamin K: 85% DV

Benefits:

 - Rich in vitamins C and K, supporting immune function and bone health.

 - Contains compounds that may help reduce the risk of cancer.

Beef or Chicken:

 - Calories: 213

 - Protein: 22g

 - Fat: 14g

 - Iron: 15% DV

Benefits:

 - High in protein, essential for muscle growth and repair.

 - Contains iron, which is crucial for oxygen transport in the blood.

Vegetable or Chicken Broth:

 - Calories: 10-20

 - Sodium: 800-1000mg (varies by brand)

 - Protein: 1g

Benefits:

 - Adds flavor without many calories.

 - Can provide some vitamins and minerals depending on the brand and ingredients used.

Diced Tomatoes:

 - Calories: 32

 - Carbohydrates: 7g

 - Fiber: 2g

 - Vitamin C: 40% DV

 - Vitamin A: 20% DV

Benefits:

 - High in vitamins C and A, which support immune function and eye health.

 - Contains lycopene, an antioxidant linked to reduced risk of certain cancers.

Thyme and Oregano:

 - Calories: 3

 - Carbohydrates: 1g

 - Fiber: 1g

Benefits:

 - Both herbs have antioxidant and anti-inflammatory properties.

 - Can support digestion and provide a range of vitamins and minerals.

Bay Leaf:

 - Calories: 2

 - Carbohydrates: 0.5g

 - Fiber: 0.5g

Benefits:

 - Contains antioxidants and can aid in digestion.

 - Adds flavor to dishes without extra calories or sodium.

These ingredients combine to create a stew that's not only flavorful but also packed with essential nutrients and health benefits.