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This stew is thick with vegetables and perfectly seasoned vegetarian, or non-veg, protein. Choose your protein in the form of paneer, beans, tofu, or chicken.
When any protein is served in a broth, it greatly increases digestibility. Imagine this like a quick chicken soup for the soul. It’s that nourishing!
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The thickness of this stew allows for it to be served in a bowl alongside rice or another grain. The grain adds a chewy texture that perfectly complements the stew.
Not only is it a complete meal; it’s also complete mind-body satisfaction.
Your choice of protein
For vegetarian protein, select paneer, a simple unripened cheese made from milk.
For vegan protein, select tofu or a can of chickpeas, and replace the dairy fat with olive oil.
For meat, use chicken breast.
We’re going to sauté the paneer or chicken breast in ghee or butter for maximum flavor before adding it to the stew. Yum!
If you use canned beans or tofu, you can skip this step, and just add the beans along with the vegetables.
What is paneer?
I’m going to guess that paneer might be new to you. I am honored to introduce you to this gem of a cheese that doesn’t melt!
Paneer is a simple, unripened cheese made from whole milk.
When you fry it, or put it in stew, paneer keeps its shape like tofu.
Its texture is soft, and a little chewy. If you’ve purchased a good one, or you make it from scratch, it’s going to melt in your mouth. Very satisfying indeed.
Rich in protein and healthy fats, paneer is very easy to digest, and so tasty in soups and stews!
Purchase paneer from the refrigerated section of an Indian or natural foods grocery store, or make it from scratch in less than 30 minutes using my recipe.
Vegetable substitutions
This dish is very versatile. You can easily change up the vegetables, or add toppings.
The recipe calls for quite a bit of summer squash. The reason for this is that summer squash is supportive for most people, and it’s not too sweet. When cooking, it breaks down a little, giving the broth some good body.
You are welcome to substitute the squash with other vegetables if you prefer.
For example, you could enhance the sweetness by adding in some chopped sweet potato, yams, or winter squash.
You could also use root vegetables, such as beets, turnips, rutabaga, or daikon white radish.
Also, consider adding leafy greens, such as kale, collards, Swiss chard, spinach, or bok choy.
Topping ideas
Depending on your dietary needs, you could top this dish with:
- Avocado (for increased healthy fats)
- Feta cheese (with the chicken)
- Chopped nuts (fiber, protein, and healthy fats)
- Fresh herbs, such as parsley, cilantro, basil (extra because they taste good)
- Hot sauce, such as sriracha
Easy Vegetable Stew with Protein
Equipment
- 1 Medium saucepan – 3.5 quart
Ingredients
for the stew
- 1 tablespoon butter or ghee
- 1/2 teaspoon turmeric powder (see notes)
- 1 cup onion peeled and finely chopped
- 2 cloves garlic finely chopped
- 1 cup celery finely chopped
- pinch salt
add to the stew
- 3-4 cups yellow summer squash or zucchini chopped into matchsticks (see notes)
- 1 1/2 cups carrots washed and chopped
- 4 cups water or stock
- 1/4 teaspoon salt or to taste
for the chicken OR paneer
- 1/2 tablespoon ghee
- 4 ounces paneer (sub with 1/2 pound chicken breast, or see recipe notes for other options)
- pinch salt
- pinch black pepper
- pinch turmeric powder (optional)
to finish
- 1/4 cup parsley finely chopped
- 1/2 lime freshly squeezed, or to taste
Instructions
prepare the vegetables
- Prepare the onions, garlic and celery and keep together in a single bowl to be added at the same time. Peel, and finely chop the onion. Peel and finely chop the garlic cloves. Wash, and finely chop the celery.
- If using yellow summer squash, peel it using a vegetable peeler. Zucchini does not need to be peeled. Chop the squash into 1-2 inch long pieces, like matchsticks. Wash and chop carrots. The carrots and squash will be added at the same time.
make the stew
- Add the butter or ghee to a medium saucepan on medium heat. Add turmeric, onions, garlic, and celery, and a pinch of salt. Cook for 5-10 minutes, covered, on a low heat until the celery starts to soften and the onions start to brown.
- Add the squash, carrots, water and/or stock, along with 1/4 teaspoon salt. Turn up the heat, and bring to a boil. Reduce heat and simmer, partially covered, for 25 minutes, until the vegetables are soft.
cook the chicken or paneer
- While the stew is simmering, cook the chicken breast or paneer. You may either cook the chicken breast whole, then cut into bite-sized pieces after it cools, or chop it up raw prior to cooking. The paneer is easy to handle, so it’s recommended to slice it into thin pieces prior to cooking to enhance the surface area that will carry flavor.
- Heat butter or ghee in a small nonstick skillet on medium heat. Carefully place chicken breast or paneer into the hot fat.
- Season the protein with a little salt, pepper, and optional turmeric.
- Turn when the first side is lightly browned. Cook until fully, yet lightly cooked. For the chicken, you’ll know it’s done when no pink remains in the center.
finish the stew
- If necessary, slice the cooked chicken into bite-sized pieces. Add the cooked protein to the stew and simmer 1-2 minutes.
- Stir in the parsley and fresh lime.
- Taste, and adjust for salt and lime juice. Add more if needed.
Notes
Protein options
VEGETARIAN: use 4 ounces paneer VEGAN: use a 15.5-ounce can of chickpeas or 6 ounces tofu, and substitute the ghee or butter with olive oil. MEAT: use 1/2-pound of chicken breastPeeling yellow squash
The skins on yellow squash tend to be thick and tough. Peeling the skin with a vegetable peeler improves the texture and digestibility. By comparison, zucchini skins are very thin and do not require peeling.Turmeric substitutions
Substitute turmeric with curry powder, cumin, coriander powder, etc.Vegetable substitutions
You can easily change up the vegetables in this stew. Substitute some (or all) of the yellow squash with any of the following: Enhance the sweetness of this stew by adding in some chopped sweet potato, yams, or winter squash. Use root vegetables, such as beets, turnips, rutabaga, or daikon white radish. You could also add in leafy greens, such as kale, collards, Swiss chard, spinach, or bok choy.Serving suggestions
Since this is intended to be a thicker stew, it works well to serve this in a bowl alongside rice, or another whole grain.Topping suggestions
- Avocado (for increased healthy fats)
- Feta cheese (with the chicken)
- Chopped nuts (fiber, protein and healthy fats)
- Fresh herbs, such as parsley, cilantro, basil (extra because they taste good)
- Hot sauce, such as sriracha