George and Julia's Vegan Underground

Five Tool Stew

Matt Kemp
Photo credit: Sportsagentblog.com

It’s baseball season and in honor of the bat swinging superstars I decided to pay homage to America’s pastime with this Vegetable Stew. This stew is crowd favorite and can be very versatile just like Mike Trout, Buster Posey, Matt Kemp, Ryan Braun and Josh Hamilton. It features 5 vegetables you can get all year round: Zucchini, Cherry Tomatoes, Onions, Peppers (mild or hot), and Beans.

3 out of 5 prepped and ready to go

Like every great superstar there needs to be solid role players and in this stew we have several great secondary ingredients: Fresh lime juice, fresh pineapple juice, garlic, fresh cilantro, tomato paste, and mexican spices. But before we field the ingredients we need to build our foundation first.

What the heck is it cooking in?

There is NO OIL involved in this. But I’m not going to say it’s entirely oil free. Grab a medium sauce pan and turn the heat to high and pour about a quarter cup of water in it. When it’s boiling (more like sizzling), drop in 1/3 of a vegetable bouillon cube (this is where a little oil sneaks in). Once the bouillon sliver dissolves turn the heat down to medium and add onions and salt. Be aware that during this process the water evaporates so in order to keep your pan from browning you might have to add tablespoons of water (I added 3).

When the onions become translucent add garlic and stir for about a minute before adding the zucchini and peppers. I allowed the zucchini and peppers to cook for about 2 minutes before adding a spoonful of tomato paste. Once tomato paste is fully mixed in, add the cherry tomatoes and zucchini insides (zucchini insides to be explained at the end).

Missing just one major ingredient: Beans

Once fully stirred, add the beans. Whatever beans are your fancy, have at it. I admittedly did not use dried beans. Instead I used 1- 14.5oz can of black beans, and 1- 14.5oz can of garbanzo (Chickpea) beans. Drained and rinsed of course.

5 big players in, now let’s round the bases for the winning run

At this point your vegetable stew isn’t quite looking like a stew at all, so we’ll need to add some liquid and spices to bind it all together. Add 1/2 of a lime juiced (if it’s not a juicy lime add a quick squeeze from the other half), and 2 tablespoon of pineapple juice. Then stir in the following mexican spices: 2 tsp cumin, 1/2 tsp chili powder, dash of cayenne pepper, and a pinch of dried oregano.

Now that’s looking like a stew!

Once all the ingredients above are stirred in, salt and pepper to taste. To finish this veggie delight off, add 2-3 tablespoons of fresh cilantro to the stew and mix in before serving.

As I mentioned above this is very versatile and can be eaten with a spoon or served a little differently. It’s a great source of protein so I used this stew as my “meat” for my vegan and gluten-free tacos!

Topped with diced pineapple and julienned jicama for “cheese.” Avocado on bottom

Towering gluten-free vegan taco

jicama cheese adds depth and flavor

Ingredients:

Major ingredients:

  • 1 medium white onion, diced
  • 1 pint cherry tomatoes, halved
  • 1 large zucchini, boated and diced. Chop and set aside insides*
  • 3-4 small mild (or hot) peppers (or 1 large bell pepper), diced
  • 2  14.5oz can of beans of your choice, drained and rinsed

Secondary ingredients:

  • 2 cloves garlic, minced
  • 1/4 cup water
  • 1/3 vegetable bouillon cube
  • 1/2 lime, juiced
  • 2 tbs pineapple juice
  • 3 tbs fresh cilantro, chopped
  • Heaping spoonful tomato paste
  • 2 tsp cumin
  • 1/2 tsp chili powder
  • pinch of dried oregano
  • dash of cayenne pepper
  • salt and pepper to taste

Optional ingredients:

  • Corn tortillas (I prefer Maria and Ricardo’s brand)
  • jicama, julienned
  • avocado, sliced
  • pineapple, diced

Directions:

  1. In medium sauce pan on high heat add 1/4 cup of water and add vegetable bouillon cube. When cube is dissolved, turn down heat to medium and add onions and salt. When onions are translucent add garlic and cook for an additional minute, then add zucchini and peppers.
  2. Cook zucchini and peppers for 2-3 minutes then stir in tomato paste. Once fully stirred in, add cherry tomatoes and zucchini insides. Cook for an additional minute and stir in beans.
  3. Stir in lime juice, pineapple juice, oregano and spices. Allow to cook for 2-3 minutes until liquid is noticeable. Mix cilantro into the stew and then salt and pepper to taste before serving.

* Zucchini boated and diced

I don’t like how mushy zucchinis get so I’ve been scraping out the insides, setting them to the side and then dicing/cubing the harder outside of the zucchini. Once the insides are scraped out, I cut the zucchini into 5 strips and dice into even small cubes. It keeps the consistency of each piece, and also helps create more texture in the dish.

Process of boating

I made this for my family party and it was a huge hit! The vegetarians loved it and so did the carnivores. It’s nearly fat-free, completely gluten-free, good source of protein, entirely vegan and of course super healthy!

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