Mid-Summer Vegetable & Chick-Pea Stew

Days on the farm right now are, well, really full and busy! But despite the summer runaround, we still think it’s important to eat well (which probably explains why we have chosen to live and work with food surrounding us). 

To make sure we do, it’s been helpful to cook up big batches of dahl, stew, or soup, that we can heat up for a few days worth of lunches, so we can make sure we get a healthy and hearty bite, but still get back out to the fields in good time. Here’s a recipe using some of the veggies we’ve been harvesting lately. 

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Mid-Summer Vegetable & Chick-pea Stew (for busy farmers and their friends!)

Makes about 6 servings

Ingredients

Stew Basics:

  • 1 tsp coconut oil*
  • 1 spring onion, diced
  • 4-5 new potatoes, roughly chopped
  • 1 head cauliflower, chopped into bite-sized pieces
  • 3 cups sprouted chick-peas (or 3 cups pre-soaked and cooked)**
  • 3 cups chicken or vegetable stock
  • 2 cups water
  • Sea salt (1 tsp)

Seasonings (any combination of the following will be delicious):

  • Coriander seeds (1 tsp)
  • Cumin seeds or powder (1 tsp)
  • Fennel seeds (1 tsp)
  • Cayenne pepper (1 tsp)
  • Cardamom (1 tsp)
  • Cinnamon (2 Tbsp)
  • Turmeric (2 Tbsp)
  • Chopped or grated ginger root (2 Tbsp)

Additional vegetables (whatever you have on hand will be great, but here are some ideas):

  • 2 cloves green garlic or a few garlic scapes, chopped
  • 2 small yellow or green zucchini, diced
  • 1 cup beet thinnings (bulbs and greens), chopped
  • 1 cup carrots, sliced

Garnish (add any or all of the following to the pot just before serving, or garnish in the bowl!):

  • Raisins
  • Cashews
  • Chopped Cilantro
  • Chopped green onion
  • Plain yoghurt
  • Shredded cucumber
  • Small seed sprouts (clover, fenugreek, etc.)

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*Here’s a link to a friend’s blog post about the health benefits of coconut oil: TheHeartyHeart

**A note on sprouting chick-peas: Many people who have trouble digesting legumes and pulses find it helpful to sprout them before cooking. For an excellent resource on how to do this, check out SproutPeople.com

Method

If you are planning to serve the stew with a grain, such as rice, or quinoa, set that up now, so it can be cooking while you’re making your stew.

In a large pot, saute onion in coconut oil on med-high until just translucent.

Add potatoes, cauliflower, and chick-peas and saute with onion for about a minute. If you are adding additional vegetables, add them now as well as whatever seasonings you like, and salt.

Pour chicken or vegetable stock and 1 cup of water over vegetables, and bring to a boil.

Reduce heat to medium, continuing to simmer until chick-peas and potatoes are tender, about 35 minutes (cooking time may vary depending on if you are using sprouted or pre-cooked chick-peas). Add more water if necessary, to maintain desired consistency of stew. If you add more water, you may wish to add more seasonings to taste. 

Serve over rice, quinoa or steamed kale or other greens, garnishing with any of the above toppings right before serving.

Happy Eating!

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