How can I make this stew more filling or add protein?

You can add cooked lentils, chickpeas, or white beans to increase protein and fiber. About 1 to 1.5 cups of cooked beans work well while keeping the dish vegetarian.

Can I use canned tomatoes instead of fresh tomatoes?

Yes, you can substitute the 6 cups of fresh chopped tomatoes with about 2 large (28-ounce) cans of diced tomatoes. Drain slightly if they are too watery, and adjust seasoning as needed since canned tomatoes can be more acidic.

How should I store leftovers and how long will they last?

Store cooled stew in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 2 months. Reheat gently on the stove or in the microwave, adding a splash of water if it thickens too much.

Do you have any tips for making the stew taste even better?

For deeper flavor, sauté the onions and garlic until lightly caramelized before adding potatoes. You can also add a bay leaf while simmering, or finish with fresh herbs like basil or parsley. Always taste at the end and adjust salt, pepper, and lemon juice to balance the flavors.

What is the nutritional profile of one serving of this stew?

For a recipe that serves about 4, each serving provides roughly 150–180 calories, 5–6g fat (from olive oil), 30–32g carbohydrates (mainly from potato and tomato), 4–5g fiber, and 3–4g protein. It is also rich in vitamin C, potassium, and antioxidants from the tomatoes.

Tomato-Potato Stew with Herbs

Name: Tomato-Potato Stew with Herbs
Prep time: 25
Cook time: 25 min
Total time: 25 min
Yield: 4 servings
Cuisine: en
Ingredients: 1 potato, diced; 6 cups tomatoes, chopped; 1 onion, diced; 2 cloves garlic, minced; 2 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper; 1 tsp dried oregano; 1 tbsp fresh lemon juice

A light and hearty vegetarian stew made with fresh tomatoes and potato, simmered with garlic, onion, and herbs for a comforting, nutrient-rich dish.

*Afbeelding is ter illustratie en kan verschillen van het echte recept (AI gegenereerd).*

180 calorieën

$5 per portie

$25 min

4 porties

pescatarian, any cuisine

Ingrediënten

Beschikbaar voor NutriPro-leden.

Instructies

1.Heat olive oil in a large pot over medium heat.
2.Add onion and garlic, sauté for 3-4 minutes until softened.
3.Add diced potato and cook for another 5 minutes, stirring occasionally.
4.Stir in chopped tomatoes, salt, pepper, and oregano.
5.Pour in 1 cup water, bring to a simmer, and cook for 15 minutes until potato is tender.
6.Finish with fresh lemon juice before serving.

Voedingsinformatie

fat

30g

carbs

fiber

protein

Waarom dit recept

This recipe is rich in vitamins, antioxidants, and fiber from tomatoes and potato, while using olive oil and herbs for healthy flavor without excess fat.

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Iets heerlijks wordt bereid...

Ingrediënten

Instructies

Voedingsinformatie

Waarom dit recept

Veelgestelde vragen

How can I make this stew more filling or add protein?

Can I use canned tomatoes instead of fresh tomatoes?

How should I store leftovers and how long will they last?

Do you have any tips for making the stew taste even better?

What is the nutritional profile of one serving of this stew?

⭐ Beoordelingen & recensies

Vergelijkbare recepten

Mediterranean Sea Bass with Fennel & Orange Salad

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Pan-Seared Mackerel with Warm Freekeh & Fennel Salad

Belangrijke ingrediënten:

Mediterranean Baked Cod with Herbed Lentils & Tomatoes

Belangrijke ingrediënten:

Pan-Seared Mackerel with Warm Lentil & Fennel Salad

Belangrijke ingrediënten:

Pan-Seared Cod with Warm Lentil & Fennel Salad

Belangrijke ingrediënten:

Pan-Seared Cod with Warm Lentil & Roasted Fennel Salad

Belangrijke ingrediënten:

Pan-Seared Mackerel with Warm Lentil & Fennel Salad

Belangrijke ingrediënten:

Pan-Seared Mackerel with Warm Lentil & Roasted Root Vegetable Salad

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