I adore a nourishing bowl that is vegetable centric and also full of flavour. This bowl happens to be one of my favorites and on my menu almost every week. When I build a vegetarian or vegan meal either salads or stews, I always combine grains, legumes and vegetables to make it filling and satisfying because a bowl of veggies is just not enough and nutritionally unbalanced. Herbs and spices are a must to kick up the flavour. My favorites are cayenne pepper, smoked paprika, cumin, fennel seeds, za’atar, parsley and coriander. For a texture, you can change your cooking method – raw, grilling, steaming, braising, roasting, stir-frying, etc. Another way is to sprinkle some toasted nuts on top. It makes a meal more appealing and ,of course, adds healthy fat into your diet.
This bowl has nutty chickpeas, salty black olives, colourful vegetables, warm spices and herbs braised in rich tomato sauce. It is an ultimate hearty meal, though it could be nice and refreshing in summer with a slice of toasted bread, too. Enjoy x
Ingredients (serves 2)
1 cup of soaked chickpeas
1 carrot
1/2 white onion
1/2 cup broccoli
1/2 cup cauliflower
8-10 pitted black olives
1 bunch of parsley
1 tomato
1 tbsp coconut oil
1 tbsp tomato paste
1 tsp minced garlic
1 tsp smoked paprika
1 tsp oregano
1/2 tsp cayenne pepper
1-2 cups of water or vegetable stock
salt and pepper to taste
Cover soaked chickpeas with water in a pot and boil over medium heat for 20 minutes until cooked. Drain and set aside. Add coconut oil into a skillet over medium heat. When oil is melted, add chopped vegetables except parsley and spices. Stir with a wooden spoon until vegetables are tender and coated with all spices. Season with salt and pepper. Add cooked chickpeas along with water or stock into a skillet. You can add less or more water depending on how thick you want your stew to be. Bring it up to a boil and simmer for 10-15 minutes or until veggies are cooked for your liking. Stir in chopped parsley before serving. Ladle into a bowl and serve warm as either main or sides.
