Mediterranean Vegetable Stew (gluten free + vegan)
This Mediterranean Vegetable Stew is packed with wholesome veggies that will fill you up in no time. In fact, it's bursting in flavor and fragrant spices. Added chickpeas give this Mediterranean Vegetable Stew a kick of protein. Ginger, garlic, bell pepper, zucchini, potatoes and more will warm you up in no time! The perfect easy to make comfort meal that is gluten free and vegan.
Servings: 6 Servings
Equipment
- big pot for cooking
Ingredients
Seasoning
- 1 tablespoons olive oil for oil free version use vegetable broth
- 2 cloves of garlic minced
- 1 teaspoon fresh ginger grated
- 1 yellow onion diced
- ½ teaspoon red pepper flakes
- 1 tablespoons Italian seasoning
- 1 teaspoon paprika powder
- 1 tablespoons miso paste low sodium
Vegetables
- 1 can of chickpeas, drained 425g / 15 oz
- 350 grams gold potatoes, cut into quarters 12.3 oz
- 2 small zucchini sliced
- 2 carrots halved, then sliced
- 200 mililiters vegetable broth
- 1 can of diced tomatoes, no salt added 400g / 14 oz
- 1 can of tomato sauce 400g / 14 oz
- optional: dollops of vegan yogurt or plant based crême fraiche to serve
Instructions
Preparation
- Prepare all your vegetables. Begin with dicing the onion, mincing the garlic, and grating the ginger. Then cut all the fresh vegetables: quarter potatoes, slice zucchini, slice carrots. Then gather all your other ingredients, so when you're beginning to cook you have everything at hand.
Cooking the Stew
- Heat up olive oil in a large pot (for oil free version use vegetable broth). Once heated, add onion and ginger and sauté over medium heat until onions are soft and translucent. Then add garlic and sauté for another quick moment.
- Add red pepper flakes and Italian seasoning to the pot and continue to stir. Cook for 1 minute to toast the spices. Add your vegetables and chickpeas and let them roast gently. Once you have a nice roast, pour in the vegetable broth to deglaze. Then stir.
- Add diced tomatoes and tomato sauce and stir again until everything is combined. Place a lid on the pot, turn the heat up to medium-high, and allow it to come to a boil. Once boiling, turn the heat down to low and allow the soup to simmer with the lid in place for 30 - 45 minutes. Stir occasionally. In a hurry? At the earliest to finish is when the potatoes are tender.
- After 45 minutes, stir the stew well and smash some of the potatoes against the side of the pot. Breaking some potatoes down will thicken the stew even more. Cook longer without lid if you want its texture to get even thicker.
- Flavor with paprika powder. If wishes, salt and pepper to taste. Serve hot and enjoy!Serve with a crusty bread to dunk into it. Add dollops of vegan yogurt, or plant based crème frâiche, if wished.