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Digestive Healing Veggie Stew

Digestive healing vegetable stew

Ingredients

Scale
  • 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.