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Winter Vegetable Stew

Satisfying hearty stew. Makes 4-6 servings.

From The How Not to Age Cookbook

Ingredients

  • Vegetable Broth 2.0
  • red onion
  • carrots
  • celery
  • garlic
  • ginger
  • onion powder
  • black cumin
  • smoked paprika
  • thyme
  • turmeric
  • bay leaf
  • purple sweet potatoes
  • green beans
  • kale
  • diced tomatoes
  • chickpeas
  • frozen peas
  • white miso paste
  • pippali

Instructions

  1. In a large pot, heat ½ cup (120ml) of the water over medium heat and bring to a simmer.
  2. Add the red onion, carrot, celery, and garlic. Cover and cook for 5 minutes.
  3. Stir in the ginger, onion powder, black cumin, paprika, thyme, turmeric, and bay leaf.
  4. Cook, uncovered, while stirring, for 30 seconds.
  5. Add the sweet potatoes, green beans, kale, tomatoes in their juice, chickpeas, peas, and the remaining ½ cup (120ml) of water, then bring just to a boil.
  6. Lower the heat to low and simmer until the vegetables are tender, 35 to 40 minutes, adding a little more water, if needed.
  7. Just before serving, stir in the miso mixture, pippali, and sodium-free salt substitute (if using).
  8. Remove the bay leaf and turmeric slices (if using).
  9. Taste to adjust the seasonings, if needed, and serve hot.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Anthocyanins
    From: Purple Sweet Potatoes
  • Beta-carotene
    From: Purple Sweet Potatoes
  • Quercetin
    From: Kale
  • Lutein
    From: Kale
  • Zeaxanthin
    From: Kale
  • Fisetin
    From: Kale
  • Vitamin K1
    From: Kale
  • Vitamin C
    From: Kale
  • Selenium
    From: Kale
  • Folate
    From: Kale, Chickpeas
  • Isothiocyanates
    From: Kale
  • Indole-3-Carbinol
    From: Kale
  • Resistant starch
    From: Chickpeas
  • Polyphenols
    From: Chickpeas
  • Dietary fiber
    From: Chickpeas
  • B vitamins
    From: Chickpeas
  • Curcumin
    From: Turmeric

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Nonalcoholic fatty liver disease
    Protects against · via Purple Sweet Potatoes
  • Aging
    Protects against · via Purple Sweet Potatoes
  • Dementia
    Reduces risk of · via Anthocyanins
  • Eye Strain
    Improves · via Anthocyanins
  • High LDL Cholesterol
    Improves · via Anthocyanins
  • Type 2 diabetes
    Reduces risk of · via Anthocyanins
  • Cardiovascular Disease
    Reduces risk of · via Anthocyanins
  • Cognitive decline
    Improves · via Anthocyanins
  • Cellular senescence
    Protects against · via Anthocyanins
  • High cholesterol
    Improves · via Anthocyanins
  • Age-Related Macular Degeneration
    Protects against · via Anthocyanins
  • Glaucoma
    Protects against · via Anthocyanins
  • Cataracts
    Protects against · via Anthocyanins
  • Insulin resistance
    Improves · via Anthocyanins
  • Cancer
    Protects against · via Anthocyanins
  • Heart disease
    Protects against · via Anthocyanins
  • Vision Health
    Improves · via Anthocyanins
  • Kidney Cancer
    Reduces risk of · via Kale
  • High blood pressure
    Improves · via Quercetin
  • Premature Death
    Reduces risk of · via Vitamin K1
  • Hip Fracture
    Protects against · via Vitamin C
  • Upper Respiratory Tract Infection
    Improves · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Varicose Veins
    Protects against · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Skin Aging
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • Alzheimer's disease
    Protects against · via Selenium
  • Androgenetic Alopecia
    Addresses · via Selenium
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Breast cancer
    Protects against · via Isothiocyanates
  • Obesity
    Reduces risk of · via Chickpeas
  • High blood sugar
    Improves · via Resistant starch
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • High Homocysteine
    Addresses · via B vitamins
  • DNA Damage
    Protects against · via Turmeric
  • Pancreatic Cancer
    Protects against · via Turmeric
  • Ulcerative Colitis
    Improves · via Turmeric
  • Endothelial dysfunction
    Improves · via Turmeric
  • Rheumatoid arthritis
    Reduces risk of · via Turmeric
  • Lupus Nephritis
    Improves · via Turmeric
  • Monoclonal Gammopathy of Undetermined Significance (MGUS)
    Protects against · via Curcumin
  • Parkinson's disease
    Protects against · via Curcumin

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