Ingredients:

• 2 onions
• 2 carrots
• 3 bell peppers
• 300g cauliflower
• 200ml water
• 1 fresh onion, finely chopped
• 2 garlic cloves, minced
• Salt and pepper, to taste

Step-by-Step Preparation:

Step 1: Prepare the Vegetables

1. Chop the Onions and Carrots: Start by peeling and finely chopping 2 onions and 2 carrots. The onions should be diced finely, while the carrots can be sliced into thin rounds or small cubes, depending on your preference.
2. Chop the Bell Peppers: Wash and clean 3 bell peppers, removing the seeds and inner membranes. Slice them into thin strips or bite-sized pieces.
3. Break Apart the Cauliflower: Take the 300g of cauliflower and break it into small florets. You can also chop the stems into smaller pieces to include in the stew for added texture and fiber.

Step 2: Start Frying the Vegetables

1. Sauté the Onions and Carrots: Heat a large pan over medium heat and add a bit of cooking oil. Once the oil is hot, add the chopped onions and carrots. Fry them together for 5-7 minutes until the onions become translucent and the carrots begin to soften. Stir occasionally to prevent them from sticking or burning.

Step 3: Add the Peppers and Cauliflower

1. Add Bell Peppers and Cauliflower: After the onions and carrots have cooked for a few minutes, add the sliced bell peppers and cauliflower florets to the pan. Stir everything together, making sure the vegetables are evenly distributed.
2. Simmer with Water: Pour in 200ml of water, which will help to soften the vegetables and create a gentle steam as they cook. Stir to ensure the water is evenly spread across the pan.
3. Cover and Simmer: Cover the pan with a lid and lower the heat to a simmer. Let the vegetables cook for about 20 minutes, stirring occasionally. The water will help to tenderize the cauliflower and infuse the vegetables with flavor as they steam.

Step 4: Add Fresh Ingredients

1. Add Fresh Onion and Garlic: After the vegetables have simmered for 20 minutes, add the freshly chopped onion and minced garlic. This step adds a fresh and bold flavor to the dish, balancing out the sweetness of the cooked vegetables.
2. Season with Salt and Pepper: Season the stew generously with salt and pepper to taste. You can adjust the amount of seasoning based on your preference, adding a little at a time and tasting as you go.

Step 5: Let the Flavors Meld

1. Let Stand: Once the fresh ingredients and seasoning have been added, cover the pan with the lid again and let the stew stand for an additional 10 minutes with the heat turned off. This allows the flavors to meld together and intensify, resulting in a more flavorful dish.

Step 6: Serve

1. Serve Warm: After letting the stew rest, it’s ready to be served! You can enjoy it as a standalone dish, or pair it with rice, quinoa, or a side of crusty bread for a more filling meal. Garnish with fresh herbs if desired.

Cooking Tips:

• Customization: Feel free to add other vegetables to the stew based on your preferences or what you have on hand. Zucchini, broccoli, or green beans would all work well.
• Spice It Up: If you like your stew with a bit more kick, add a pinch of red pepper flakes or a dash of hot sauce while the vegetables are simmering.
• Make it Heartier: To make this dish more filling, you can add a protein source such as chickpeas, tofu, or chicken. Simply sauté them with the vegetables or cook them separately and stir them in at the end.
• Thicker Stew: If you prefer a thicker consistency, you can add a tablespoon of tomato paste or cornstarch mixed with water during the simmering process. This will give the stew a thicker, more sauce-like texture.

Nutritional Information (per serving, approximate):

• Calories: 130 kcal
• Carbohydrates: 20g
• Protein: 3g
• Fat: 5g
• Fiber: 5g
• Sodium: 300mg (depending on how much salt you add)
• Vitamin A: 120% of the Daily Value
• Vitamin C: 150% of the Daily Value

FAQs:

1. Can I use frozen vegetables for this recipe? Yes, you can use frozen vegetables if fresh ones are not available. Just adjust the cooking time accordingly, as frozen vegetables might cook faster.
2. How long does this vegetable stew last? The stew can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it up on the stove or in the microwave.
3. Can I make this stew in advance? Absolutely! In fact, the flavors often become even more developed after a day or two in the fridge, making it an excellent dish to prepare ahead of time.
4. Is this recipe vegan? Yes, this recipe is completely vegan if you use vegetable oil for frying and ensure no animal-based products are used in your vegetable stock.
5. What can I serve with this stew? This stew pairs well with grains like rice, quinoa, or couscous, and can also be served alongside crusty bread or as a side dish to a larger meal.

Conclusion:

This vegetable stew with cauliflower and peppers is a flavorful, healthy, and versatile dish that can be enjoyed on its own or paired with a variety of sides. The combination of sautéed and simmered vegetables creates a dish rich in both flavor and nutrients, making it perfect for a wholesome meal. With easy preparation and minimal ingredients, it’s a great option for busy weeknights or a weekend lunch. Try this stew, and feel free to get creative by adding your own favorite veggies or spices!