Stove-Top Stew

Prep: 10 minutes Cook: 45 minutes


Serve this simple, hearty stew over a large mound of brown rice or any other choice of whole grains.


  • 1/4 cup water
  • 1 onion, chopped
  • 2 carrots, sliced
  • 2 stalks celery, sliced
  • 2-3 potatoes, chunked
  • 15 ounce can tomato sauce
  • 1 tbsp soy sauce (optional)
  • 1 tbsp parsley flakes
  • 1/2 tsp paprika
  • 1/2 tsp basil
  • 1/2 tsp chili powder
  • 1/4 tsp dry mustard
  • 1/4 tsp cumin
  • 1/4 tsp pepper
  • 1 cup chopped spinach, kale or chard (optional)


Place the water in a pot with the onion, garlic, carrots, celery and potatoes. Cook, stirring occasionally, for 10 minutes. Add the remaining ingredients, except for the greens. Bring to a boil, reduce heat, cover and cook for 30 minutes, until all vegetables are tender. Stir in the greens, if desired, and cook until tender, between 2-5 minutes.

Hints: Other vegetables may be added as desired, such as zucchini and/or mushrooms. Add these with the remaining ingredients. If you use vegetables that are in season, and local, this stew is a very economical meal.