Smoky Spiced Root Vegetable Stew

By AislePrompt Editorial · Published 2026-06-04 · Updated 2026-06-04

A warming stew blending smoky fire-roasted spices with hearty root vegetables. This soup recipe (vegetarian), ready in about 45 minutes, pairs carrot, parsnip, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 medium, peeled and diced carrot
• 1 medium, peeled and diced parsnip
• 1 large, diced yellow onion
• 3, minced garlic cloves
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp cayenne pepper
• 14 oz can crushed tomatoes
• 3 cups vegetable broth
• 2 tbsp olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tbsp, chopped fresh thyme

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large diced yellow onion and sauté for 5 minutes until translucent and fragrant.
2. Step 2: Add 3 minced garlic cloves, 2 tsp smoked paprika, 1 tsp ground cumin, and 1/4 tsp cayenne pepper; cook stirring for 1 minute until spices bloom and become aromatic.
3. Step 3: Stir in 2 diced medium carrots and 1 diced medium parsnip; cook for 3 minutes, stirring occasionally until vegetables start to soften.
4. Step 4: Pour in 14 oz crushed tomatoes and 3 cups vegetable broth, then season with 1 tsp sea salt, 1/2 tsp black pepper, and 1 tbsp chopped fresh thyme. Bring to a simmer.
5. Step 5: Reduce heat to low and cover the pot; let the stew cook gently for 25 minutes until vegetables are tender and flavors meld.
6. Step 6: Taste and adjust seasoning if needed before serving hot.