Looking for a healthy yet delish dish? Delight in the abundance of nutritional benefits that Mediterranean vegetable and chickpea stew offers. This hearty and flavorsome plant-based dinner combines an array of wholesome ingredients that contribute to a well-balanced meal. The star components include eggplant, bell peppers, red onion, butternut squash, zucchinis, garlic, and chickpeas. These colorful vegetables provide an array of essential vitamins, minerals, and antioxidants, promoting overall health and well-being. The addition of chickpeas brings a good dose of protein and dietary fiber, aiding in muscle repair and maintaining a healthy digestive system.
The tomato sauce not only enhances the taste but also supplies lycopene, a powerful antioxidant known for its potential to combat inflammation and support heart health. This delightful stew is further enriched with aromatic herbs like oregano, thyme, parsley, and rosemary, which offer their unique health benefits. With the option to include vegetable stock, the dish becomes even more nutritious, providing extra hydration and nutrients. Embrace the simplicity of this dish and indulge in its nourishing goodness, making it a perfect choice for any night of the week.
Ingredients:
1 eggplant (cubed)
1 yellow & 1 green bell pepper (roughly chopped)
1 medium red onion (roughly chopped)
1½ cups butternut squash (cubed)
1 large or 2 small zucchinis (sliced)
3 cloves of garlic (smashed with skins on)
1 tbsp oregano or dried mixed herbs
2 tbsp fresh parsley (finely chopped)
1-2 tbsp coconut oil
1 can of organic tomato sauce or chopped tomatoes
1 can of chickpeas (or 1½ cups boiled chickpeas)
Sea salt and black pepper to taste
½ cup vegetable stock (optional)
Instructions:
STEP 1 – Begin by preheating the oven to 220 C. Place the prepared vegetables into a generously sized roasting pan, drizzle them with coconut oil, and sprinkle with sea salt, black pepper, and your chosen dried herbs. Roast the vegetables for 20-25 minutes until they reach a tender and fragrant state. Be cautious not to overcook them, as they will undergo further cooking on the stove.
STEP 2 – Once the roasting is complete, transfer the roasted vegetables and chickpeas to a large pot over medium heat. Pour in the tomato sauce and season with additional herbs as per your taste. Allow the mixture to simmer for about 5 minutes, allowing the flavors to meld. If you prefer a more liquid consistency for the stew, feel free to incorporate vegetable stock and stir it in.
STEP 3 – To serve, arrange the stew on a bed of fresh baby spinach and complement it with a side of brown rice or quinoa, or even both, for a delightful and nourishing meal. Enjoy the satisfying flavors of this Mediterranean vegetable and chickpea stew!
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