I love a good gluten free tomato stew. Here is a fantastic tomato stew to give you a new appreciation for nutritious ingredients all coming together.
When I was doing meal planning for the week, I wanted to do a meatless day. Do not get me wrong, I love to eat all kinds of meat, but I feel good about having a day-off too.
It offers some variety in your typical meal, which is good.
It also gets me looking online for a new vegan meal to try at home. I like the challenge of a new recipe.
It can be easy to get into a recipe rut.
Table of Contents
Now on to the recipe. It is filled with nutritious ingredients that will not break the bank.
And the most important thing, it is a a great gluten free tomato stew.
Tomatoes
Tomatoes are a source of antioxidant and have vitamins C, K and potassium. They also liven up any meal with taste and colour.
The redder the tomato is, the higher amount of beta-carotene there is. Beta-carotene is an antioxidant that neutralizes harmful free radicals in the blood.
Tomatoes are included in the nightshade family. All nightshade vegetables and fruits contain solanine, which is part of the plants natural defense system. Solanine is mostly concentrated in the leaves and stems.
While nightshades are safe for many people to consume, some people with autoimmune diseases do not tolerate them well. To find out if you have issues with nightshades, you could try an elimination diet to see if anything is bothering you.
If you are looking for a good source to read about why nightshades could be bothering you, read this.
Bell peppers
Bell peppers are a source of vitamin A, C, B6 and folate. They also have a special ingredient for eye health and support vision.
It is low in calories and has a wonderful sweet flavor that many people enjoy.
They come in delightful shades of red, green, yellow and orange. It is suggested that you should eat the rainbow. And since you have the red tomatoes, opt for the yellow or orange bell pepper for this stew if you can. The green peppers are really just unripe. Since they are unripe, they have less of a sweet flavor.
Bell peppers are also considered to be in the nightshade family.
Did you know that they are fruit, not a vegetable? I sure did not know for a long time.
Another important antioxidant is quercetin, which helps relief allergy symptoms.
Black beans
Black beans are filled with fiber, which is healthy for every diet. We all need fiber!
You also get a good dose of folate, iron, and magnesium.
Black beans also have resistant starch, which is great for your digestive tract.
And remember, do not over-think it. If you do not have a black bean, substitute it for chickpeas (or whatever you have). You get the idea, go with the flow and experiment as you go. You will get better at cooking with practice and experimentation.
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Benefits of Gluten Free Tomato Stew
- Easy-to-cook – you can easily involve other family members to do some chopping for a family activity.
- Easy-to-clean – you must wash a cutting board, knife and pot or pan.
- Healthy – this vegetable filled recipe is filled with nutritious food that will give you the vitamins and minerals you need for the day.
- Leftovers – having lunch the next day is a bonus!
- Filling – you will not need an emergency snack this afternoon 😊.
- Good price – all the ingredients are a reasonable cost, so you can feed your family for a good price.
Tomato Stew: Gluten-Free | Dairy-Free | Vegan | Nut-Free
Equipment
- Can Opener
- Stainless steel pot or cast-iron pan
Ingredients
- 2 tbsp Olive oil
- 1 Bell pepper
- 1 Onion (diced)
- 3 White potatoes (cut into small cubes)
- 1 can Tomatoes, Red, Ripe Canned, Stewed (or fresh, cut into cubes)
- 1 can Black beans, rinsed well (omit for paleo)
Instructions
In a large stainless steel pot or cast iron skillet, add oil over medium heat. - Add chopped red peppers and onion, and cook until translucent, approximately 5 minutes.
- Add potatoes, stewed tomatoes, black beans, and water.
- Add spices and simmer until potatoes are soft, approximately 20 minutes.
- Season to taste with salt and pepper and top with parsley. Serve warm.
Notes
Frequently Asked Questions About Gluten Free Tomato Stew
Are Tomatoes Good for You?
Tomatoes have tons of nutritional value. A medium tomato has 22 calories and is a source of vitamins, such as, vitamin C and K.
If you are not bothered by nightshades, this is a great option for you.
If you think that you have issues with tomatoes or other nightshades, read this.
Are Raw Tomatoes Good for You?
Yes, raw tomatoes have many health benefits.
You get vitamins A, B6, B9, C, and K.
While many foods lose nutritional content when cooked, tomatoes have shown to actually increase the antioxidant levels.
Are Black Beans Better Than Other Beans?
I love black beans. It is a great addition to any stew or casserole.
Having a refried beans recipe on hand is a good idea because it is a great side-dish.
I really like black beans, they are one of my favourites.
Is There a Difference Between Canned and Dried Beans?
There are disadvantages to canned beans:
- The salt content of canned beans will be much higher than with dried beans.
- BPA from the cans
- Less packaging for the quantity
- Dried is cheaper
For those reasons, I would say that dried beans are better for you and the environment.
But I know that it is handy to have a can of black beans around for additional protein in a stir-fry or stew, so I personally do a mix of both.
Are White Potatoes Good for You?
White potatoes are good for you. They have vitamin C, B6, fiber, manganese, magnesium, and potassium.
They also have resistant starch which improves blood sugar regulation and cardiovascular health.
Which Potatoes are Best for Baking?
I think the best potato for baking is the russet potato. It is a nice large potato that bakes evenly.
But I also love a baked sweet potato with either maple syrup for my sweet tooth or smothered in pulled pork for nice meal.
Brett
4 thoughts on “Gluten Free Tomato Stew”
It is simple to make and my whole family loved it!
I am so glad you liked it :). It is great for any occasion.
We really liked this recipe. We used fresh tomatoes because we had them and it was perfect.
Fresh is usually better 🙂