Recipe: Mushroom and Chickpea Stew
- healthylivingplant
- Mar 22, 2016
- 2 min read
This soup/stew, whatever you want to call it, really hit the spot… it’s warm, hearty, and packed with a healthy amount of veggies.
It was especially good served with a little bit of this pesto on the side to mix in… and of course warm crusty bread and a glass of red wine.
(The wine was good for the throat too, no judgement).
Serves: serves 4-6
Ingredients
1-2 tbsp olive oil
1 medium yellow onion, chopped
3 cups chopped cremini mushrooms
4 cloves of garlic, chopped
salt, pepper
2 tablespoons soy sauce (or tamari)
2 tablespoons balsamic vinegar
2 tablespoons tomato paste
1 small zucchini, diced
1 small sweet potato, diced
2T chopped fresh sage, rosemary or thyme
4 cups low sodium veggie broth
2 cups of water
1.5 cups chickpeas, cooked and drained
a few big handfuls of chopped kale
pinches of red chile flakes
optional - a few teaspoons miso paste
Instructions:
1. In a large pot, heat oil over medium heat. Add chopped onion and a few pinches of salt and cook until soft. Add the mushrooms, give it a stir, then leave them alone for a few minutes. Add the garlic and soy sauce, and continue cooking, stirring occasionally until the mushrooms are tender and browned.
2. Add the balsamic vinegar and tomato paste, then the chopped sweet potato, zucchini, sage and a few pinches of salt and pepper. Let that all cook for a few minutes.
3. Before everything starts sticking to the bottom of the pot, add the veggie broth and water, and scrape any bits off the bottom. Add the chickpeas and bring to a boil. Cover and reduce to a low simmer, stirring occasionally for 20-30 minutes, until the sweet potatoes are tender.
4. Taste, adjust seasonings… adding (to your liking) more salt, soy sauce, or a little bit of miso paste (dissolve it in a separate bowl with a little of the soup broth before adding). If the soup needs more zing, add another splash of balsamic and a few pinches of red chile flakes.
5. Add the chopped kale and continue cooking on a low simmer for 15-20 more minutes or until you're ready to eat. Serve with kale stem pesto on the side. Stir a spoonful into your bowl as you eat, and don't forget the crusty bread.
Notes
feel free to switch out the sweet potato and zucchini with whatever veggies you have available.
