The Global Stew

If you like these hearty stews, you’ll find more in Vegetarian Soups for All Seasons

Greek Stewed Potatoes, Green Beans, and Zucchini
Brazilian Black Bean Stew (Feijoada)
South American Harvest Stew
All-American "Beefy" Vegetable Stew

Stew is what I call soup with an attitude. Both are conceived to give comfort to body and soul, and both are basically prepared in the same way. The process of making soup or stew is almost as enjoyable as the result--hink of the wonderful aromas that permeate your kitchen; the wonder of seeing diverse ingredients converging into a harmonious whole; and the fun of tasting along the way and adding just the right seasonings. Stew has less liquid and a bit more chunkiness than soup. It is meant to be a one-pot meal, completed with some good bread, a salad, and perhaps some wine.

Nearly every culture around the world has at least one characteristic stew. Here are some of my favorites.

GREEK STEWED POTATOES, GREEN BEANS, AND ZUCCHINI
Serves: 6 to 8

This simple, flavorful stew is traditionally eaten with chunks of feta cheese and some crusty bread. I like to crumble a small amount of feta over the top of each serving. To make the dish easy and foolproof, I call for frozen green beans. Temperamental fresh green beans can make or break a dish, and require some time for trimming; however, if you have a good, tender batch, by all means use them. A fresh, crusty bread is a must with this. To round out the meal, serve a big green salad with some chickpeas tossed in, and a good wine.

2 tablespoons extra-virgin olive oil
1 large onion, chopped
2 large potatoes, peeled and cut into 3/4-inch chunks
2 medium zucchinis, sliced lengthwise, then into 1/2-inch-thick chunks
1-pound bag frozen green beans, thawed
28-ounce can diced tomatoes, with liquid
1/2 teaspoon dried oregano
1/2 cup chopped fresh parsley, or a combination of parsley and chopped fresh dill
Salt and freshly ground pepper
8 ounces feta cheese, preferably organic

Heat the oil in a large soup pot or steep-sided stir-fry pan. Add the onion and sauté until it is golden.

Add the potatoes and 1/2 cup of water. Bring to a simmer, then cook, covered, over medium heat until the potato chunks are about half-done.

Add the zucchini, green beans, tomatoes, and oregano. Simmer over low heat for about 20 minutes, or until the vegetables are just tender.

Stir in the parsley or parsley/dill combination, then season to taste with salt and pepper.

Ladle the stew into shallow bowls. Cut the feta cheese into chunks and let everyone crumble some over the top.

BRAZILIAN BLACK BEAN STEW (Feijoada)
Serves: 6 to 8

A vegetarian version of Brazil's famous national dish, this stew is abundant with nourishing ingredients. I love the contrast of the black beans and sweet potatoes, both flavor-wise and visually. Serve with steamed fresh greens and a tropical fruit salad.

3 cups water
1 cup tomato juice
1 1/2 cups brown rice
1 tablespoon light olive oil
1 large onion, chopped
2 cloves garlic, minced
2 medium sweet potatoes, peeled and diced
4 cups cooked black beans, or two 16-ounce cans, drained and rinsed
1 large red bell pepper, diced
1 cup diced ripe tomatoes, or 1 cup canned diced tomatoes
1 small fresh hot green chili, or more to taste
1/4 cup chopped fresh cilantro or parsley
Salt to taste

Combine the water and tomato juice in a large saucepan and bring to a simmer. Add the rice, then lower the heat and simmer gently, covered, until all the liquid is absorbed, about 35 minutes.

Heat the oil in a large soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.

Stir the diced sweet potatoes into the pot along with 1 1/2 cups of water. Bring to a simmer, then simmer gently, covered, until the sweet potato dice are just tender but still firm, about 10 to 15 minutes.

Add the beans, bell pepper, tomatoes, and chili. Simmer gently for 15 minutes more, uncovered. Stir in the parsley or cilantro and season to taste with salt. Serve over the hot cooked rice.

SOUTH AMERICAN HARVEST STEW
Serves: 8

This satisfying stew contains the ingredients known as the "three sisters"-squash, corn and beans-equally revered by the Native Americans of North America.

1 tablespoon olive oil
1 large onion, chopped
1 medium red bell pepper, diced
4 heaping cups pre-baked, peeled and diced orange squash (sugar pumpkin, butternut, carnival, etc.)
3 cups cooked fresh corn kernels (from 3 to 4 ears)
28-ounce can diced tomatoes, with liquid
16-ounce can red or black beans, drained and rinsed
1 to 2 fresh hot chiles, seeded and minced, or one 4-ounce can chopped mild green chiles
1 cup vegetables stock or water
2 teaspoons ground cumin
Salt to taste
1/4 cup chopped fresh cilantro
Hot cooked rice

Heat the oil in a soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until it is translucent. Add the red bell pepper and continue to sauté until the onion is golden.

Add all the remaining ingredients except the last three. Bring to a simmer, then simmer gently, covered, for 15 to 20 minutes.

Season to taste with salt, then stir in the cilantro. Serve at once in shallow bowls over hot cooked rice.

ALL-AMERICAN "BEEFY" VEGETABLE STEW
Serves: 6 to 8

In this delicious vegetarian version of a classic heartland dish, I call for seitan, a product made of high-protein wheat gluten. It's available ready made in natural food stores, or make it yourself with Arrowhead Mills' Seitan Quick Mix.

2 tablespoons light olive or olive oil, divided
1 cup chopped onion
2 cloves garlic, minced
3 large potatoes, peeled and diced
3 large carrots, peeled and sliced
2 cups water
1 vegetable bouillon cube
1 teaspoon Mrs. Dash or other salt-free herb-and-spice seasoning mix
1 to 1 1/2 cups trimmed fresh or thawed frozen green beans, cut into 1-inch lengths
1 1/2 pounds fresh seitan, cut into bite-sized pieces
Salt and freshly ground pepper to taste

Heat half of the oil in a large soup pot. Add the onion and garlic and sauté over medium-low heat until the onion is golden. Add the potatoes, carrots, water, bouillon cube, and seasoning mix. Bring to a simmer, then simmer gently, covered, for 10 minutes.

Add the green beans and continue to simmer for about 15 to 20 minutes more, or until the vegetables are tender. If the potato has not begun to break up on its own, use the back of a wooden spoon to mash enough of the potatoes to thicken the base of the stew.

Meanwhile, heat the remaining oil in a wide skillet. Add the seitan pieces and sauté over medium-high heat, stirring frequently, until most sides are nicely browned and crisp. Add the sautƒed seitan to the stew. Add a bit more water if necessary. The consistency should be thick and moist, but not soupy. Season to taste with salt and pepper (use salt sparingly, if at all, since the bouillon cube and seitan add a salty flavor). Serve in shallow bowls.

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