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White bowl filled with winter stew on kitchen bench

Easy Warming Vegetable Stew

Naturopath Lauren Glucina
This easy warming vegetable stew is nourishing, protein and fibre rich. Note active prep time excludes the 12-24 hours soaking time for the chickpeas. You can of course use canned chickpeas.
4.75 from 4 votes
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Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Course Main
Cuisine Mediterranean, Vegan, Vegetarian
Servings 4
Calories 292 kcal

Ingredients
  

  • 250 g chickpeas dried (or, use a 400g tin of cooked chickpeas)
  • 1 tablespoon apple cider vinegar organic is best
  • 1 shallot or small red onion sliced finely
  • 2-3 cloves garlic crushed
  • 2 carrots medium, diced
  • 1 sweet potato medium, diced
  • 1 parsnip diced
  • 1 handful green beans ends trimmed, and halved
  • 1/2 cup fresh coriander chopped, loosely packed
  • 1x 400g tin crushed tomatoes
  • 1-2 tablespoons tomato paste
  • 2 teaspoons turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon paprika powder
  • ½ teaspoon nutmeg powder
  • 1 tablespoon olive oil

Instructions
 

  • Firstly, soak the chickpeas in water with a splash of apple cider vinegar all day (or overnight). They will increase in size so make sure you have plenty of water. Drain them, rinse them, add them to a pot, cover with fresh water and boil with a pinch of salt till they become soft. From here, drain them and set aside ready for the recipe. If this process seems too laborious, you can use a 400g tin of chickpeas instead.
  • To make the stew, brown the shallots and garlic in a large pot in a little olive oil on medium heat, cook until soft.
  • Add diced vegetables and beans and stir till coated.
  • Pour in the tin of tomatoes and add the chickpeas and tomato puree, stir well.
  • Add all of the spices, stir well, and cook the stew slowly for 20 to 30 minutes.
  • Serve with a squeeze of fresh lemon, olive oil, a little sea salt and some crunchy toasted buckwheat bread.

Notes

  • If you're not prepared - you can use tinned chickpeas
    (400g) rather than dried.
  • You can mix up the vegetables - pumpkin and potato are both great.
  • Don't skip the spices! They're packed with anti-inflammatory antioxidants.
  • I love a good hunk of sourdough - if you're into making your own bread, you might like to try this gluten free buckwheat millet bread - it's awesome.
  • This recipe freezes well - have a large stock pot? Double the batch.
  • Nutrition panel is an estimate only.

Nutrition

Calories: 292kcalCarbohydrates: 49gProtein: 11.5gFat: 7gSodium: 229mgFiber: 11gSugar: 12.5g
Keyword Vegetable Stew
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