Veggie stew or wok (I’m nor sure what would be the best term for the dish as the veggies are cut in wok-style, but cooked covered) is one of these easy and quick recipes that come handy when you are really hungry or in a hurry.
The first time I made the stew I used vegan store-bought rice-based béchamel sauce for finishing. The second time I had no packaged sauce at home, so I mixed together an awesome dressing using what I had – peanut butter without additives and soy milk with a bit of sea salt. This peanut butter sauce instantly became my favourite seasoning. Good thing is that you do not need to use a lot of it to get to enjoy the nice taste and flavour peanut butter offers.
Veggie-Chickpea Stew Recipe |3 servings|
- 2 leeks, chopped
- 3 carrots, cut into ribbons
- 4 garlic cloves, minced
- a big handful of flat beans, cut into smaller pieces
- 2 small or 1 big red bell pepper, cut into ribbons
- 2 summer squashes, cut into ribbons
- freshly ground black pepper
- 2-3 tsps. oregano
- 2 cans/jars unsalted chickpeas (480g net weight), washed and drained
Ingredients:Peanut Butter Sauce
- 1tbsp peanut butter (without additives)
- soy milk or other plant based milk
- sea salt to taste
- Add 2tbsp water on a large skillet. Once the water starts to sizzle, add leeks, carrots, garlic and flat beans to the skillet. Sautee covered for 5 minutes. Add water one tbsp. at a time if necessary to prevent sticking.
- Add black pepper, oregano and red bell peppers to the skillet. Stir and sautee covered for another 4 minutes.
- Finally add summer squash ribbons and chickpeas, and sautee until the summer squash is ready (still a bit crunchy).
- In a small bowl or glass mix together all sauce ingredients. Add enough liquid to make the mixture pourable.
- Add the sauce to stew in the end and stir well.
- Use any seasonal veggies you like.
- If you have time, prepare the chickpeas yourself.
- You can substitute the chickpeas with other legumes such as beans (white, red, pinto, black) or lentils (red, brown, black, green).
- If you are allergic to peanuts, substitute the sauce with any other plant-based cream. Add 4-5tbsp.
Nele Liivlaid: founder of Nutriplanet.org She has been into healthy eating for many years, but developed a more profound interest in nutrition and related diseases when she started reading The China Study and other special books on nutrition. After being in real estate and hospitality business for more than 10 years she decided to totally change her path to spread the word about healthy and sustainable nutrition and lifestyle.