Best 3 Menestra Spanish Style Veggie Stew Vegan Too Recipes

Discover the vibrant flavors of Spanish cuisine with the irresistible Menestra de Verduras, a delightful medley of fresh vegetables stewed to perfection. This classic dish combines the goodness of seasonal vegetables, infusing every bite with a symphony of flavors. From the earthy sweetness of bell peppers and zucchini to the crisp tenderness of green beans and peas, each ingredient contributes its unique charm to create a harmonious ensemble.

Also featured is a vegan iteration of the Menestra, showcasing the versatility of this dish. With plant-based alternatives like tofu and tempeh taking center stage, this recipe caters to vegans and vegetarians alike, offering a hearty and flavorful meal that is equally satisfying.

Taking inspiration from the Basque region of Spain, the Piperrada recipe adds a touch of smokiness and spice to the vegetable medley. Roasted bell peppers and tomatoes form the foundation of this dish, while onions and garlic provide a savory depth of flavor. A sprinkle of pimentón, the iconic Spanish paprika, adds a vibrant red hue and a hint of smokiness, elevating the dish to a whole new level.

If you're looking for a quick and easy side dish, the Calabacines Salteados, or Sautéed Zucchini, is an excellent choice. Fresh zucchini slices are tossed in a flavorful blend of garlic, olive oil, and a touch of pimentón, resulting in a simple yet incredibly delicious dish.

Finally, the Revuelto de Guisantes, a Spanish scrambled egg with peas, offers a protein-packed and comforting meal. Tender peas and vibrant green asparagus are gently folded into fluffy scrambled eggs, creating a delightful combination of textures and flavors.

Each recipe in this article promises a unique culinary journey, showcasing the diverse and delectable flavors of Spanish cuisine. Whether you're a vegetarian, vegan, or simply a lover of fresh and wholesome ingredients, you'll find a recipe here that suits your taste preferences and inspires you to create a delicious and memorable meal.

Let's cook with our recipes!

PERUVIAN QUINOA STEW....(VEGAN/VEGETARIAN)

Peruvian Quinoa Stew....(Vegan/Vegetarian) image

Yet another one from Moosewood cooks at home. I guess I'm in the mood for stew! You can top this with grated cheddar if you like (or vegan cheese for that mater). Cilantro is optional, but I think it really makes it. I also like cornbread with this - very satisying.

Provided by magpie diner

Categories < 60 Mins

Time 40m

Yield 4 serving(s)

Number Of Ingredients 17

Ingredients

1/2 cup quinoa
1 cup water
1 onion, diced
2 garlic cloves, minced
2 tablespoons oil (any light oil)
1 celery rib, chopped
1 carrot, sliced (1/4-inch thick slices)
1 bell pepper, cut into 1-inch pieces (any colour)
1/2 zucchini, cubed
2 cups chopped tomatoes (fresh or canned, undrained, a 28oz/800 ml tin works well)
2 teaspoons ground cumin
1/2 teaspoon chili powder
1 teaspoon ground coriander
1 pinch cayenne (or to your taste)
1 teaspoon dried oregano (or 2 tsp fresh)
1 cup vegetable stock
fresh cilantro, finely chopped (optional)

Steps:

Rinse your quinoa really well. Place it in a pot with the water and cook, covered over medium heat, for about 15 minutes or until soft. Set aside.
While the quinoa cooks, saute the onions and garlic in the oil for about 5 minutes over medium heat.
Add in the celery and carrots. Continue to cook for about 5 more minutes, stirring often so nothing sticks or burns.
Add in the bell pepper, zucchini and tomatoes, along with the spices (cumin, chili powder, coriander, cayenne and oregano). Let that blend together for just a few more minutes and then stir in the stock. Cover and simmer for about 15 minutes until the veggies are tender.
Stir in the cooked quinoa and adjust the salt to taste. Just before serving, stir in the cilantro if you choose, or sprinkle on top.

SPANISH VEGETABLE STEW

Spanish Vegetable Stew image

This classic stew, menestra de verduras, has many regional variations, and can be made with different vegetables according to season. Constant ingredients include potatoes, carrots, and green peas; artichokes are the most characteristic. Fresh artichokes are called for in traditional recipes, but using the canned variety simplifies the process.

Yield 6 servings

Number Of Ingredients 15

Ingredients

2 tablespoons extra-virgin olive oil
1 large onion, quartered and thinly sliced
2 to 3 cloves garlic, minced
2 cups water
1/2 cup dry white wine
3 large potatoes, peeled and diced
4 medium carrots, peeled and sliced
8 ounces white or crimini mushrooms, stemmed and sliced
1 1/2 teaspoons paprika or Spanish paprika
16 slender asparagus stalks, woody ends trimmed, cut into 1-inch pieces
One 15-ounce can imported artichoke hearts, drained and quartered
1 cup frozen green peas
1/2 cup chopped fresh parsley or cilantro
Juice of 1/2 to 1 lemon, to taste
Salt and freshly ground pepper to taste

Steps:

Heat the oil in a soup pot. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.
Add the water, wine, potatoes, carrots, mushrooms, and paprika. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 to 20 minutes, or until the potatoes and carrots are tender. Add the asparagus and cook over low heat until it is tender but still bright green, about 10 minutes.
Stir in the artichoke hearts, peas, and parsley. Season with lemon juice, salt, and pepper. Cook over low heat for 5 minutes longer. If time allows, let the stew stand off the heat for an hour or so. Heat gently before serving. If the stew is too dense, add just a bit more water, then adjust the seasonings.
Per serving:
Calories: 222
Total fat: 5g
Protein: 7g
Fiber: 10g
Carbohydrate: 37g
Cholesterol: 0mg
Sodium: 100mg

VEGGIE GUINNESS STEW (VEGAN)

Veggie Guinness Stew (Vegan) image

A take on beef & Guinness stew, adapted from a version found on about.com. If you're a huge fan of stout, use two full bottles/cans and don't bother with the broth. This was originally meant to use seitan, but as I stay away from wheat, I've used tofu instead. You can use either in exactly the same way, maybe even tempeh. I prefer to leave out the potatoes and serve over mash instead, but others might prefer as is with some crusty bread on the side. I'm sure any dark beer would make a good sub for Guinness if you have to. As a point of interest, Guinness brewed by Moosehead in St. John NB is vegan, labelled Guinness N.A. According to Barnivore.com, Guinness brewed elsewhere uses isinglass as a fining agent (which is a by- product of the fishing industry), so technically not vegan.

Provided by magpie diner

Categories Stew

Time 1h

Yield 4 serving(s)

Number Of Ingredients 16

Ingredients

175 g firm tofu, cubed (small packs)
2 tablespoons soy sauce (I use Braggs)
2 tablespoons olive oil
1 tablespoon steak sauce (HP Sauce works well)
1 tablespoon margarine (such as Earth Balance)
1 onion, diced
1 celery rib, finely chopped
3 carrots, sliced
2 medium waxy potatoes, chopped into 1 inch pieces
3 garlic cloves, minced
1 (12 ounce) bottle Guinness stout (ours comes in 440 ml cans)
1 1/2 cups vegetable broth
2 -3 tablespoons flour (start with 2 tbsp if you use reg flour)
1 tablespoon fresh thyme, finely chopped
1 teaspoon brown sugar (optional)
salt and pepper

Steps:

Warm the olive oil in a large pan, add in the tofu and soy sauce and saute until slightly browned, about 5 minutes.
Reduce the heat, add in the steak sauce and stir until the tofu is lightly coated. Remove the tofu from the pan with a slotted spoon and set aside.
You should have some oil still in the pot, add in the tbsp of margarine (or a little extra oil), along with the onions, celery, carrots, potatoes and garlic and cook over medium heat for about 5-7 minutes, until the onions have softened and browned a little.
Sprinkle the flour into the pot and stir well to distribute, allow it to cook for about a minute then reduce the heat and slowly add in the Guinness, followed by the broth.
Add the thyme, sugar, salt and pepper and stir well.
Add the tofu back in and leave everything to simmer until the Guinness reduces and stew thickens, about 40 minutes. Adjust seasoning if desired and enjoy!

Nutrition Facts : Calories 702.3, Fat 12.2, SaturatedFat 2.1, Sodium 631.4, Carbohydrate 67.7, Fiber 5.1, Sugar 4.9, Protein 13.8

Tips:

Select Fresh Vegetables: Choose fresh, high-quality vegetables for the best flavor and texture. Look for vegetables that are firm, brightly colored, and free of blemishes.
Use a Variety of Vegetables: Menestra is a great way to use up leftover vegetables, so don't be afraid to experiment with different combinations. Some popular vegetables for menestra include green beans, peas, carrots, potatoes, and tomatoes.
Sauté the Vegetables: Sautéing the vegetables before adding them to the stew helps to enhance their flavor and color. Be sure to cook them over medium heat so that they don't burn.
Use a Good Quality Olive Oil: Olive oil is a key ingredient in Spanish cuisine, so be sure to use a good quality extra virgin olive oil. It will add a delicious flavor to the stew.
Season to Taste: Season the stew with salt, pepper, and other spices to taste. You can also add a bay leaf or two for extra flavor.
Serve Hot: Menestra is best served hot, either as a main course or a side dish. You can garnish it with fresh parsley or cilantro for a pop of color.

Conclusion:

Menestra is a delicious and versatile dish that is easy to make and can be enjoyed by people of all ages. It is a great way to get your daily dose of vegetables and is also a good source of protein and fiber. If you are looking for a healthy and flavorful meal, menestra is a great option.