Hearty Veggie Stew [Hearty Vegetable Stew Without Meat]

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Getting through the rest of the winter calls for soups like our Hearty Veggie Stew!

This meal is high in good-for-you vegetables and happens to be vegan. Great for a quick weeknight meal or prepped ahead of time, this stew is sure to warm you up!

High Calorie Soups

High calorie soups, like our Hearty Veggie Stew, are a great option for people who need to increase their calories and need something soft and easy to eat! There are many reasons why someone may need to increase their calories and gain weight.

Some people suffer from unintended weight loss, malnutrition, weight loss from disease, reduced appetite, or difficulty swallowing or chewing. Maintaining or gaining weight is important for our overall health! If we are not consuming enough in our diet there is increased risk for nutrient deficiencies and malnutrition. 

Not eating enough food can cause us to feel tired, weak, and make it difficult to concentrate on daily tasks. As we age, keeping a healthy weight is important in maintaining our muscle and even reducing the risk of breaking bones. 

High calorie soups are a great way to help people gain and/or maintain weight! Reducing chewing makes it easier to get more calories in and the soft chunky vegetables in this stew still give it a great texture. 

Another great high calorie soup recipe to try is our Potato Leek Cauliflower Soup!

Soft Foods High Calorie Diet & Dysphagia 

A soft foods or liquid diet can make it hard to intake enough calories, and for those that need to gain or maintain their weight this can be an issue. Adding in higher calorie foods and ingredients make it easier to eat less food but still eat enough. 

Having chewing or swallowing difficulties may force some people to have to eat a soft foods or liquid diet. In more severe cases, like dysphagia, food pieces can get lodged in the esophagus and cause infection or choking. Those with dysphagia may not be able to get in enough calories and nutrients and may even need a feeding tube. 

Soups that are high in calories, like our Hearty Veggie Stew, are a great option for people that need softer foods or have a hard time chewing! For those with swallowing issues or dysphagia, this soup could be blended for easier eating and would still get your daily vegetables in! 

To increase your calories while on a soft foods diet, try including butter or olive oil to your meals when cooking. Use whole milk, half and half, or cream in coffee or drinks instead of lower calorie beverages, and choose full fat things like yogurt and cheeses instead of low fat to increase the calories. Fruit juices are also higher in calories and are a delicious addition to smoothies!  

Check out The Geriatric Dietitian’s article for a Soft Foods Meal Plan!

What to Eat with Hearty Veggie Stew (Hearty Vegetable Stew Without Meat) 

This Hearty Veggie Stew (Hearty Vegetable Stew Without Meat) is great on its own, but to increase the calories we can always add to it! 

Add some toppings to the stew like, cheese, greek yogurt, or sour cream if you are not vegan. Non dairy yogurt and cheese for vegans, or some fresh chives or green onions. 

For non-vegans, chicken or beef could be added to this stew as well and be delicious. Try adding in cooked shredded chicken the last five minutes of cooking!

On the side you can have corn bread or crusty bread for dipping! Add butter to either of those for added flavor and calories. This stew would also be a great option for lunch and can be paired with a sandwich, grilled cheese, or quiche. 

Hearty Veggie Stew Ingredients

This stew is veggie packed and filled with flavor!

• Olive Oil 
• Garlic 
• Onion-a white onion would be best for this recipe, but feel free to use what you have on hand!
• Bell Pepper
• Serrano Pepper-if you do not like anything spicy, try swapping for more bell pepper! Can’t find serrano pepper? Try another green pepper like jalapeno for a kick.
• Celery
• Black Eyed Peas-our recipe calls for frozen, but you can swap out for canned as well! 
• Cabbage-green cabbage is what we used in this recipe.  
• Turnip
• Parsnips
• Green Peas-frozen will work best for this recipe so they do not get mushy in the stew.
• Potato-potatoes are full of nutrients like vitamins and minerals and a great high calorie addition to meals! The potato in this recipe is optional. 
• Broth- choose whichever you like, chicken or vegetable would go great! Tip: if you would like to make your own veggie broth next time, save all the leftover ends and pieces of your vegetables, including the outside of the onion, and place them in a zip lock bag. Freeze and continue to add until you have enough to boil in some water to create a delicious veggie broth! 
• Bay Leaf
• Cumin
• Paprika
• Black Pepper 
• Salt 

How to Make Hearty Veggies Stew (Hearty Vegetable Stew Without Meat) 

This delicious stew is quick and easy to make! It would be a great option for a busy weeknight dinner. 

Heat a large pot over medium heat and add the oil, onions, bell pepper, serrano pepper, celery, and garlic. Cook the veggies until fragrant, and the onions become translucent. Add in the bay leaf, black-eyed peas, and enough broth to just cover the peas.

Cover the pot with a lid and cook for 15 minutes. Next, add in the remainder of the ingredients, plus enough water to cover all the veggies. Cover with the lid, and cook for another 15-20 minutes, or until black-eyed peas are softened to your preference. Serve and enjoy!

Let’s Check Out the Recipe!