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Image / Editorial

This vegetarian stew has a secret nutrient-boosting ingredient


By Meg Walker
08th Oct 2018
This vegetarian stew has a secret nutrient-boosting ingredient

Chickpeas gently simmered in a Mediterranean-spiced tomato sauce are a wholesome vegetarian dish that all the family can enjoy, Udo’s Oil will give it that extra nutrient boost. Serve it with wholemeal rice, quinoa, wholemeal pitta, chunky sourdough bread or a crisp green salad.

Smokey Chickpea Stew with Harissa & Udo’s Choice Yoghurt

Serves 6-8

Ingredients
1 tbsp coconut oil or olive oil
1 medium onion, finely diced (150g)
70g celery, finely chopped
3-4 cloves garlic, crushed (20g)
10g dried porcini mushrooms (rehydrate in 250ml boiling water for 30-60 minutes, strain and reserve the liquid)
1 rounded dessertspoon ground cumin (10g)
¼-½ tsp chilli flakes (0.5-1g)
2 tsp dried oregano (1g)
1 heaped tsp smoked paprika (4g)
500g cooked chickpeas (2 tins)
400g passata or chopped tinned tomatoes
400ml vegetable stock
200ml reserved porcini liquid
20g fresh coriander, chopped roughly
200ml natural or soya yoghurt + a dollop of harissa paste + a tbsp of Udo’s Oil. Mix lightly.

Method
Gently fry the garlic in a little coconut oil for 5 minutes. Add onion and celery and sauté for 5-10 minutes at a low to medium heat. Add finely chopped porcini mushrooms and cook for another 2-3 minutes. Add in the spices (cumin, chilli flakes, smoked paprika and oregano) and cook for 2-3 minutes.

Add the chickpeas, and gently cook for 2-4 minutes. Add the passata/tomatoes, vegetable stock and 200ml reserved porcini liquid. Simmer for 30-45 minutes at a low to medium heat.

Add fresh coriander and simmer for another few minutes.

Serve in a bowl with a side of chunky sourdough bread. Top off with a large dollop of harissa yoghurt and Udo’s Oil paste.

Recipe created by nutrition and health coach and director of cooking at the IINH’s taste kitchen, Maggie Lynch, for the new Healthy Habits Your Heart will Love booklet, which she compiled in conjunction with Udo’s and Pat Divilly.

Udo’s Oil, from €14.99, and the new Healthy Habits your Heart will Love booklet are available from health food stores and pharmacies nationwide.