I put this delicious vegan stew together last week, for one of my 5:2 diet days, but because it is similar to other recipes that I have written in the past I wasn’t going to put it up here. That plan didn’t last long; those who had tasted it demanded that I share the recipe with them, and who am I to argue?
A single serving of this comes in at a mere 210 calories, so indulge yourself and eat as much as your belly will hold!
RECIPE – Serves 4
200g dried chickpeas (or one 440g tin)
1 tbsp plain flour
1 tbsp fine sea salt
1 tsp of bicarbonate of soda
1 bay leaf
2 cinnamon sticks
1 tbsp olive oil
300g of mixed butternut squash, celeriac and carrots, peeled and cut into bite-sized chunks
2 banana shallots, finely chopped
2 garlic cloves, peeled and crushed
1 tsp chilli flakes
1 large thumb-sized knob of ginger, finely chopped
1 heaped tsp cumin
1 heaped tsp cinnamon
1 heaped tsp ras al hanout
100g very ripe tomatoes, chopped
1 tbsp runny honey
1/2 tsp balsamic vinegar
a small bunch of coriander, stalks only, finely chopped
the zest and juice of a lime
1 tsp za’atar
a small bunch of coriander, leaves only, chopped
a small bunch of fresh mint, leaves only, chopped
The evening before, soak the dried chick peas in plenty of water (they will absorb a lot) with 1 tbsp flour, 1 tbsp fine sea salt and 1 tsp of bicarbonate of soda, stir well and set aside.
The next day, rinse the chick peas well, there should be no salt left on them. Put into plenty of water with the bay leaf and cinnamon sticks and bring to the boil, then simmer for 60-90 minutes until they are soft and tender, skimming off any scum if necessary. You may need to add more water as it evaporates. If you have a pressure cooker it will save you a lot of time, cook as per the instructions for your device (mine takes around 25 minutes).
Drain and set aside, removing the bay leaf and cinnamon sticks.
If you are using tinned chickpeas, use one tin; you won’t need the flour, salt, bicarbonate of soda, bay leaf or cinnamon sticks.
Preheat the oven to 220C/ fan 200C/ gas 7.
Place the chopped butternut squash, celeriac and carrots in a large bag with the olive oil, seal and work the vegetables around the bag until every piece is finely coated with the oil. Tip onto a large baking tray in a single layer, make sure there is a little room between each piece otherwise the vegetables will steam rather than roast. Season lightly with coarse sea salt and roast for around 30 minutes until the vegetables are golden and starting to caramelise at the edges. Set aside for now.
Heat a large pan over a medium heat, add the chopped shallots with the garlic, chilli flakes and ginger, a couple of tablespoons of water and a pinch of salt and steam gently under a lid for around 5 minutes.
Meanwhile, put the cumin, cinnamon and ras al hanout into a small bowl and add sufficient water to mix to a stiff paste.
Add the chopped tomatoes and the spice paste, stir well, turn the heat up to medium and cook out for a minute or so until deeply aromatic. Add 125ml water and the chick peas, honey and balsamic vinegar. Mix well and bring to the boil. Turn down to a gentle simmer for ten minutes to allow the sauce to thicken. Season with sea salt and freshly ground black pepper.
At this point you can set the stew aside for minutes or hours, to allow the flavours to develop, deepen and mellow. Or you can just move straight on…
Five minutes before serving, add the coriander stalks, stir well and keep at a gentle simmer until ready to serve.
Just before serving, give it a final stir, remove from the heat then sprinkle the zest of the lime over the top of the soup, followed by all the juice. Do not stir!
Scatter the za’atar evenly over the top, and then scatter the coriander and mint leaves over that. Once again, do not stir, the garnish will sit on top and retain its vivacity. Even when you serve, dip your ladle down to the bottom of the pan and come up underneath the soup to retain the garnish layer. It might sound like a nuisance, but your taste buds will love you for it.
Serve alongside steamed couscous, also garnished with coriander and mint leaves.