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