Craving a hearty, flavorful meal that's both comforting and surprisingly quick to make? Look no further than this delicious Chilean Tomato Stew! This vibrant and healthy dish is packed with fresh tomatoes, aromatic herbs, and a touch of spice, making it a perfect example of simple, homemade cooking at its finest. It's a fantastic option for busy weeknights, and it's adaptable enough to suit various tastes. Let's dive into this easy recipe and transform simple ingredients into a truly satisfying dinner.
Ingredients: A Symphony of Flavors
This Chilean Tomato Stew recipe serves 4-6 people. Feel free to adjust the quantities depending on your needs.
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 2 (28-ounce) cans crushed tomatoes
- 1 (15-ounce) can tomato sauce
- 1 cup vegetable broth (or chicken broth for a richer flavor)
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional, for added heat)
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 1 cup cooked quinoa or rice (for serving)
- Fresh cilantro, chopped (for garnish)
Step-by-Step Cooking Instructions: Simple and Satisfying
This recipe is designed for even the busiest of cooks. Let's get started!
-
Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and red bell pepper and cook for another 3-5 minutes, until slightly tender.
-
Build the Flavor Base: Add the ground cumin, smoked paprika, cayenne pepper (if using), and dried oregano to the pot. Cook for 1 minute, stirring constantly, to toast the spices and release their aromas. This simple step significantly enhances the overall flavor of the stew.
-
Combine and Simmer: Pour in the crushed tomatoes, tomato sauce, and vegetable broth. Stir well to combine all the ingredients. Add the bay leaf. Season generously with salt and pepper.
-
Gentle Cooking: Bring the stew to a simmer, then reduce the heat to low, cover, and cook for at least 20 minutes, or up to 45 minutes, stirring occasionally. The longer it simmers, the richer the flavors will become.
-
Serve and Enjoy: Remove the bay leaf before serving. Serve the Chilean Tomato Stew hot over cooked quinoa or rice. Garnish with fresh cilantro for a pop of color and freshness.
Cooking Tips for Perfect Results
- For a smoother stew, you can blend a portion of the cooked stew with an immersion blender before serving.
- Feel free to add other vegetables, such as carrots, zucchini, or potatoes, for a heartier stew. Add them along with the bell pepper.
- If you prefer a thicker stew, simmer it uncovered for the last 10-15 minutes to reduce the liquid.
- A squeeze of fresh lime juice at the end adds a lovely brightness to the dish.
Variations: Tailor it to Your Taste
This recipe is incredibly versatile. Here are a few ideas to make it your own:
- Spicy: Increase the amount of cayenne pepper or add a pinch of chili flakes for extra heat.
- Hearty: Add 1 cup of cooked lentils or chickpeas for extra protein and fiber.
- Vegetarian/Vegan: Ensure your broth is vegetable-based to keep the recipe completely vegetarian or vegan.
Nutritional Information (per serving, approximate)
This nutritional information is an estimate and may vary based on specific ingredients used.
- Calories: Approximately 250-300
- Protein: 7-10 grams
- Fiber: 5-7 grams
This Chilean Tomato Stew is a delicious and healthy meal option that’s perfect for any night of the week. Its simple ingredients and easy preparation make it a go-to recipe for busy individuals and families alike. Enjoy this delightful taste of Chilean cuisine!