Meatless Monday Recipe – Italian Spice Superfood Stew

6 Jan

Stews are great winter meals.  I love the fact that you can make it in bulk and then freeze portions for those evenings or late Sunday afternoons when you just don’t feel like cooking.  It’s a full meal in one bowl!

Serves 6-8

  • 2 large yellow onions, chopped
  • 5-6 cloves garlic, finely minced
  • 2 cups vegetable broth (I used low-sodium)
  • 3 cups fresh button mushrooms, sliced
  • 3 cups fresh baby spinach, packed
  • 1 (15 oz) can black beans (I use Eden’s BPA free)
  • 1 (15 oz) can white beans
  • 2 cups tomato sauce (I use my favorite low-sodium brand)
  • 1/4 cup raw tahini butter
  • 2 Tbsp. nutritional yeast
  • 2 Tbsp. ground chia seeds
  • 1 cup fresh basil leaves, packed
  • 1 tsp. oregano
  • 1 tsp. thyme
  • 1 tsp. garlic powder
  • 1/2 tsp. freshly ground black pepper, plus more to garnish



Chop 2 large yellow onions and mince the garlic. Saute the onions and garlic in a soup pot with all of the vegetable broth over medium heat. Cook for about 5 minutes, stirring often.

Turn the heat up to medium-high and add all of the sliced mushrooms to the skilled and let them cook for 5 minutes.

Add spinach, beans and basil leaves and stir well. Cook for another 2 minutes as the baby spinach wilts.

In a large bowl, mix tomato sauce, tahini, nutritional yeast, chia seeds and all spices. Stir well and pour into the pot.

Bring dish to a boil. Cover the pan and stir every few minutes or so. Reduce heat if you feel that sticking is occurring on the bottom of the pan.

After a few minutes cooking at high-heat, reduce heat to low and cook for another 10 minutes. Voilà! Your meal is done and ready for eating. Sprinkle with black pepper, if desired.



Until next time,

Have a fit and fabulous day!



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