Vegetable Stew (Protein)

vegetablestewprotein This stew is thick with vegetables and perfectly seasoned vegetarian, or non-veg, protein. Choose your protein in the from of paneer, beans or tofu. In addition there is added protein powder. When any protein is served in a broth, it greatly increases digestibility.

Stew:
1 Tbsp. butter or ghee
½ tsp. turmeric powder
1 cup onion, peeled and finely chopped
2 cloves garlic, finely chopped
1 cup celery, finely chopped
1 pinch sea salt
3-4 cups yellow summer squash or zucchini, chopped into matchsticks (see notes)
1½ cups carrots, washed and chopped
4 cups chicken or vegetable stock
¼ tsp. sea salt
1 pinch black pepper, freshly ground
½ cup (2 scoops) unflavoured whey protein powder (39 g)

Assembly:
¼ cup parsley, finely chopped
½ lime, freshly squeezed

Topping Suggestions:
avocado (for increased healthy fats)
feta cheese
chopped nuts (fiber, protein and healthy fats)
fresh herbs, such as parsley, oregano, thyme or basil
hot sauce, such as sriracha

Prepare the Vegetables:
Prepare the onions, garlic and celery and keep together in a single bowl to be added at the same time. Peel and finely chop the onion. Peel and finely chop the garlic cloves. Wash and finely chop the celery.

If using yellow summer squash, peel it using a vegetable peeler. Zucchini does not need to be peeled. Chop the squash into 1-2" long pieces, like matchsticks. Wash and chop carrots. The carrots and squash will be added at the same time.

Make the Stew:
Add the butter or ghee to a medium saucepan on medium heat. Add turmeric, onions, garlic, and celery, and a pinch of salt. Cook for 5-10 minutes, covered, on a low heat until the celery starts to soften and the onions start to brown.

Add the squash, carrots, water and/or stock, along with ¼ tsp. salt. Turn up the heat and bring to a boil. Reduce heat and simmer, partially covered, for 25 minutes, until the vegetables are soft.

Cook the Chicken or Paneer:
If you choose to use a can of chickpeas or black beans, open the can and drain it, then add it along with the simmering vegetables. Whole mung beans would need to be cooked separately until soft, then added.

While the stew is simmering, cook the chicken breast or paneer. You may either cook the chicken breast whole, then cut into bite-sized pieces after it cools, or chop it up raw prior to cooking. For the paneer, slice it into thin pieces prior to cooking to enhance the surface area that will carry flavour.

Heat butter or ghee in a small nonstick skillet on medium heat. Carefully place chicken breast or paneer into the hot fat.

Season the protein with a little salt, pepper and turmeric.

Turn when the first side is lightly browned. Cook until fully, yet lightly, cooked. For the chicken, you’ll know it’s done when no pink remains in the center.

Finish the Stew:
Stir in the parsley and fresh lime. Taste and adjust for seasoning and add more if needed.

Cook's Notes:

Protein Options: Use 4 oz paneer, 6 oz tofu, 1 (15.5 oz) can of chickpeas or black beans, or 2 cups cooked mung beans.
Peeling Yellow Squash: The skins on yellow squash tend to be thick and tough. Peeling the skin with a vegetable peeler improves the texture and digestibility. By comparison, zucchini skins are very thin and do not require peeling.
Turmeric substitutions: Substitute turmeric with curry powder, cumin, coriander powder, etc.
Vegetable substitutions: You can easily change up the vegetables in this stew. Substitute some (or all) of the yellow squash with any of the following:
Enhance the sweetness of this stew by adding in some chopped sweet potato, yams, or winter squash.
Use root vegetables, such as beets, turnips, rutabaga, or daikon white radish.
You could also add in leafy greens, such as kale, collards, Swiss chard, spinach, or bok choy.