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Spring Vegetable Stew

Spring Vegetable Stew recipe image
This Spring Vegetable Stew is a celebration of the season's freshest produce, bringing together the earthy sweetness of leeks, the delicate crunch of asparagus, and the subtle nuttiness of fava beans. The dish is lightly sautéed with garlic and finished with a bright splash of lemon juice and fresh herbs, creating a balance of savory and zesty flavors. With a texture that is tender yet crisp, this stew is perfect for light lunches or healthy weeknight dinners. It requires minimal ingredients but delivers maximum flavor, making it an ideal choice for anyone looking to incorporate more vegetables into their diet without sacrificing taste.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 4
Calories: 215
Dietary: Vegan
Description
This Spring Vegetable Stew is a celebration of the season's freshest produce, bringing together the earthy sweetness of leeks, the delicate crunch of asparagus, and the subtle nuttiness of fava beans. The dish is lightly sautéed with garlic and finished with a bright splash of lemon juice and fresh herbs, creating a balance of savory and zesty flavors. With a texture that is tender yet crisp, this stew is perfect for light lunches or healthy weeknight dinners. It requires minimal ingredients but delivers maximum flavor, making it an ideal choice for anyone looking to incorporate more vegetables into their diet without sacrificing taste.
Ingredients
  • Leeks; the white parts only
  • Artichokes
  • Lemons; juice only
  • Fava beans, shelled
  • Thick asparagus
  • Butter
  • Virgin olive oil
  • Garlic cloves; unpeeled
  • Salt
  • Water
  • Turnips; peeled and halved
  • Carrots - peeled & halved lengthwise
  • Fresh peas; shelled, OR 1 c Frozen peas
  • Additional butter, to taste
  • Chopped fresh herbs; such as Parsley, Thyme, Basil, Marjoram
  • Freshly milled pepper
Directions
  1. 1
    Wash the sliced leeks thoroughly in cold water to remove any sand trapped between the layers.
  2. 2
    Trim the artichokes according to standard preparation methods, keeping the finished pieces in a bowl of water mixed with the juice of one lemon to prevent browning.
  3. 3
    Bring a large pot of water to a boil. Add the shelled fava beans and cook for about 1 minute.
  4. 4
    Remove the fava beans and plunge them into a bowl of cold water. Reserve the cooking water.
  5. 5
    Once cooled, slip each fava bean out of its skin and set the peeled beans aside.
  6. 6
    Cut the top 3 inches off the asparagus stalks (reserve the tough stalks for soup) and slice any very thick tips in half lengthwise.
  7. 7
    In a wide skillet, warm the butter and olive oil over medium heat.
  8. 8
    Add the leeks, prepared artichokes, unpeeled garlic cloves, and a light pinch of salt. Toss to coat everything with the oil.
  9. 9
    Squeeze the juice of the second lemon over the vegetables and cook gently for several minutes without frying.
  10. 10
    Add 1 1/2 cups of water to the skillet. Simmer, partially covered, for about 15 minutes, or until the artichokes are tender but still firm. Add more water in small increments if the pan runs dry.
  11. 11
    Return the reserved fava bean cooking water to a pot and bring to a boil.
  12. 12
    Separately blanch the turnips, carrots, and asparagus in the boiling water until just tender, then drain.
  13. 13
    Add the blanched turnips, carrots, asparagus, and fresh peas (or frozen peas during the last 2 minutes) to the stewed vegetables in the skillet.
  14. 14
    Cook gently until all vegetables are tender and the liquid has reduced to a light syrup.
  15. 15
    Taste and adjust salt as needed. Stir in additional butter, chopped fresh herbs, and freshly milled pepper.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 215kcal
% Daily Value *
Total Fat 10.5g17%
Saturated Fat 4.5g23%
Cholesterol 15mg5%
Sodium 120mg5%
Total Carbohydrate 28.5g10%
Dietary Fiber 8.5g34%
Sugars 12.5g
Protein 6.5g13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Leeks often trap sand in their layers; wash them very thoroughly by slicing and swishing in a bowl of water, or rinsing under running water between the layers.

If using frozen peas, add them during the last 2 minutes of cooking to preserve their bright color and texture.

The tough lower stalks of asparagus can be saved for making vegetable stocks or soups.

Keep blanched vegetables in ice water if preparing ahead of time to stop the cooking process and maintain crispness.

Read it online: https://www.chefs-mate.com/recipe/spring-vegetable-stew/