• Katherine Arthurs

Italian Vegetable Stew with Mini Meatballs

I've been making this stew for years.


When I had my meal delivery business, this is one I made a lot. Like 25-35 quarts at a time. My clients would order a lot of it because its a great lunch time meal and it freezes very well. You can add tortellini or egg noodles to it too - my kids love it that way.


I love the mix of simple vegetables, roasted tomato broth and any chance to have a stew or soup that I can dip bread, naan or a muffin into - well, then I will have it!!



Italian Vegetable Stew with Mini Meatballs

Can be made gluten free, paleo, and dairy free.


2 tablespoons olive oil

1 medium onion, chopped

5 carrots, peeled and chopped

1/2 teaspoon each salt & pepper

2 tablespoons tomato paste

2 garlic cloves, minced

1 can roasted tomatoes

1 tablespoon Italian seasoning

1 1/2 quarts broth (either vegetable or chicken bone broth)

2 zucchinis, diced (optional)

2 large handfuls fresh spinach


freshly grated Parmesan cheese


In a large heavy stock pot, heat the olive oil over medium heat. Add the onions, carrots, salt and pepper. Saute until the onions are softened - about 4-6 minutes. Add tomato paste and mix well with carrots and onions. Cook for 2-3 minutes, stirring occasionally. Add garlic and cook for 1 minutes. Add roasted tomatoes, Italian seasoning and broth. Bring to a simmer and turn heat to low. Cook for 8 minutes or until the carrots are softened. Add zucchini after it simmers for 4 minutes - if using. Add the spinach at the very end when the heat is turned off and mix to combine. This is when you add the meatballs or ground pork Italian sausage - if using.


Serve hot with grated Parmesan cheese and bread.


For the meatballs - you can leave them out to keep the stew vegetarian or add them for cute little nuggets of flavor! Here is the recipe for the mini meatballs.


1 lb ground pork (I buy mine from @fivemarysfarms)

1 heaping tablespoon tapioca flour (or regular flour, gf flour or arrowroot flour)

1 egg

1/2 teaspoon garlic powder

1/2 teaspoon Italian seasoning

1 pinch of salt


Preheat oven to 400 degrees.


Combine all ingredients together using a fork or your hands. Using a small ice cream scoop - scoop the meatball mixture making mini balls. Place them on a baking sheet. Cook for 6-8 minutes and remove from oven. Let sit until needed.


**You can also use Italian Sausage and just break it up while cooking it and add when I add the meatballs - at the end. Tastes great too!


**using vegetable stock will chance the flavor profile of the stew - if you are vegetarian you will know this.


Remember to take a picture of what you make and tag me! #whitesparrowfoodco #kat_arthurs_chef @kat_arthurs_chef