100g dried chickpeas (or 200g canned chickpeas, drained and rinsed)
2 medium onions, sliced
1 medium new potato, peeled and diced into 1 cm pieces
1 medium carrot, peeled and diced into 1 cm pieces
½ red or yellow bell pepper, cut into 2 cm pieces
½ courgette (zucchini), sliced into 1 cm rounds
1 small fresh red chilli, deseeded and finely chopped (optional)
1½ tablespoons sesame oil (can substitute with olive oil if preferred)
½ teaspoon freshly ground black pepper
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon ground ginger
½ teaspoon ground cardamom
½ teaspoon Himalayan crystal salt or Celtic sea salt (adjust to taste)
2 cups vegetable stock (or water)
Fresh coriander (cilantro) leaves for garnish (optional)
Instructions
Prepare the Chickpeas:
If using dried chickpeas, soak them overnight in plenty of cold water.
Drain and rinse the soaked chickpeas.
Place them in a pot with enough fresh water to cover them by at least 5 cm.
Bring to a boil, reduce heat, and simmer for 1-1.5 hours until tender. Drain and set aside.
If using canned chickpeas, simply drain and rinse them; set aside until needed.
Sauté the Aromatics:
In a large pot or Dutch oven, heat the 1½ tablespoons sesame oil over medium heat.
Add the sliced onions and sauté for 5-7 minutes until they become soft and translucent.
Stir in the chopped chilli (if using), ½ teaspoon ground cumin, ½ teaspoon ground coriander, ½ teaspoon ground ginger, ½ teaspoon ground cardamom, and ½ teaspoon freshly ground black pepper.
Cook for an additional 2 minutes, stirring constantly to release the aromas and prevent the spices from burning.
Add Hard Vegetables:
Add the diced potato and carrot to the pot.
Stir well to coat them with the spiced onion mixture.
Cook for 5 minutes, stirring occasionally, to begin softening the vegetables.
Add Liquid and Simmer:
Pour in the 2 cups vegetable stock (or water).
Increase the heat to bring the mixture to a gentle boil.
Reduce the heat to low, cover the pot, and let it simmer for 10 minutes.
Add Soft Vegetables:
Add the bell pepper and courgette slices to the stew.
Stir to combine all ingredients thoroughly.
Continue to simmer, covered, for another 10-15 minutes until all the vegetables are tender but not mushy.
Incorporate Chickpeas:
Stir in the cooked (or canned) chickpeas.
Add ½ teaspoon salt, adjusting to your taste preference.
Simmer for an additional 5 minutes to allow the flavors to meld and the chickpeas to heat through.
Adjust Consistency and Seasoning:
If the stew is thicker than you prefer, add a bit more stock or water to reach your desired consistency.
Taste the stew and adjust the seasoning, adding more salt or spices if needed.
Serve:
Ladle the warm stew into serving bowls.
Garnish with fresh coriander leaves if desired.
Enjoy your Digestive Healing Veggie Stew on its own or with a side of whole-grain bread or rice.
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