Good Cooking: Make the ultimate summer stew (plus it’s vegan)

Passionate about food which is as full of goodness as flavour, Cambridge nutritionist and plant-based chef Melanie Hanspall shares a monthly recipe with Velvet. On the menu for August: summer courgette, chickpea and kale stew with roasted buckwheat

A delicious and nutritious summer stew that can be enjoyed by everyone, this is served with tasty roasted buckwheat which you can find in most supermarkets.

Chickpeas are a good source of plant protein and fibre and are very filling. Courgettes are a great, locally available summer vegetable and are a good source of potassium and Vitamin C.

Kale contains fibre which promotes digestive health, plus Vitamins A, C and K. Buckwheat, despite its name, is actually gluten-free so a good alternative to gluten-containing grains - and it's super tasty too!

Ingredients (to serve four):

400g tin chickpeas drained

1 onion chopped

1 clove garlic chopped

400g tin tomatoes

1 large courgette

80g roasted buckwheat per person

1/2 bag or 2 handfuls chopped kale

1 teaspoon cumin seeds

2 teaspoon fennel seeds

2 teaspoon coriander powder

2 teaspoon vegetable or vegan bouillon powder

1/2 teaspoon chilli flakes

Olive oil

1/2 small carton any yoghurt & juice of 1 lemon (lemon yoghurt dressing) optional

Handful chopped parsley (optional)

Method:

Cook the buckwheat according to pack instructions and put aside and cover to keep warm.

Wash and slice the courgette lengthways then into 1/2cm semicircles.

In a non-stick pan, add 4 tablespoons oil and heat to medium heat, add the onion and garlic and saute for 5 minutes or until the onion starts to slightly brown.

Add the courgette and a little more oil if needed and stir fry for around 3-5 minutes.

Add the spices and stock powder and stir into the onion for a minute, add the tin tomatoes and mix thoroughly.

Add the chickpeas and simmer for a few minutes before adding the kale. Simmer until the kale is lightly cooked.

Serve with the yoghurt and parsley if using and enjoy!

Cook’s Tip: To make a more hearty stew, add cooked carrots and green beans too.

For more information about Melanie’s work as a nutritionist, plus more plant-based recipe inspiration, click HERE