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Quick and Easy Artichoke Tomato Stew

Artichoke Tomato Stew works in many dishes

This recipe is a great master recipe that can pull duty as a pasta sauce, stew over cauliflower rice, and great as a topping on a chicken breast or fish fillet. Easily made as a plant-based sauce for tofu steaks or a veggie burger topping. Toasted flour is easily made by placing one cup of white flour on a small flat baking tray and roasting in the oven for approx 30 minutes until it starts to turn a light brown color. Cool and store in the fridge for an instant roux.

Chef's Notes:

- This sauce/stew freezes great and can be made in an instant pot. Cook for 5 minutes on the manual setting.

- It works well as a base for countless dishes- Seafood, Vegetables, and Meatballs to name a few.

- Top with nutritional yeast or toasted seasoned bread crumbs mixed with Parmesan cheese

- Drink a hearty red with this for best pairing.

-Store in the fridge for up to seven days.

Artichoke Tomato Stew

To print the recipe, click here

Serves 4-6


1 tablespoon olive oil

1 cup yellow onions chopped

1/2 cup celery chopped

1/2 cup fresh green or red pepper chopped

2 tablespoons garlic minced

2-3 tablespoons toasted flour

3 cups diced tomatoes fresh or canned

1 tablespoon cajun seasoning

1/2 cup chicken stock or vegetable stock

1 (15-ounce) can artichoke hearts drained

1/4 teaspoon salt and pepper to taste

1 tablespoon Worcestershire sauce (Amys or Lea and Perrins)

1/4 cup fresh parsley minced


1. In a large skillet, heat and add olive. Saute onions, celery, peppers, and garlic. Cook until soft and translucent, about 5 minutes. Add toasted flour and continue stirring to coat vegetables. 2. Add diced tomatoes, cajun seasoning, and stock a little at a time. Continue to stir and scrape the bottom of the skillet occasionally to remove any food bits that are stuck to the bottom of the pan. 3. Add the artichoke hearts, salt, and pepper to taste and Worcestershire sauce. Just before serving, add the fresh chopped parsley.

"My career is like an artichoke. People might think that the leaves are tasty and buttered up and delicious, and they don't even know that there's something magical hidden at the base of it. There's a whole other side of me that people didn't know existed."


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