Potato & Pepper Stew

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

This Potato & Pepper Stew is a great way to use either green or red peppers. It makes a fragrant stew that is delicious hot or at room temperature. It freezes well too! The...


  • 2 tablespoons extra virgin olive oil
  • 2 cloves of garlic, smashed and sliced it thinly lengthwise
  • 1 teaspoon fennel seeds
  • Juice of 1 lemon, plus zest from ½ the peel
  • 1 large Spanish onion, sliced thinly lengthwise
  • 3 large peppers, red, yellow or green, sliced lengthwise
  • 1 pound ripe tomatoes, cored and diced or 1 14 oz can diced tomatoes
  • 1 pound small yellow potatoes (Yukon Gold), quartered
  • 1 cup of stock or water
  • Sea salt, to taste

Nutrition Facts


234 cals


8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

6 g


37 g


10 g


8 g


7 g


1094 mg


  1. Heat the oil in a sauté pan over medium-high heat. When it starts to ripple, add the garlic and the fennel seeds. Fry until the garlic starts to color and the fennel seeds begin to darken.
  2. Add the lemon zest , fry for a minute, then add the onions.  Sprinkle the onions with salt and sauté for a couple of minutes until they start to soften. Add the peppers and lower the heat to medium.
  3. Cook, stirring occasionally until the onions have turned golden and the peppers have softened, about 10 to 15 minutes. Take care not to burn the onions. They should be sweet and golden, not burnt.
  4. Raise the heat to medium-high, add the diced tomatoes, cook for 3 minutes. Add the potatoes, lemon juice, and water, bring to a boil. Then lower heat, cover and simmer until the potatoes are tender. Adjust for seasonings and serve.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.

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