Sunshine in a Bowl: A Vibrant Vegan Pepper and Chickpea Stew
Is the weather playing hide-and-seek where you are? Whether it's a scorcher or a soaker, I've got the perfect recipe to bring some sunshine to your kitchen: a vibrant and flavourful vegan pepper and chickpea stew! This dish is all about celebrating the best of summer's bounty, with a medley of sweet peppers, juicy tomatoes, and hearty chickpeas all simmered to perfection.
I've drawn inspiration from classic Mediterranean dishes like piperade and peperonata, but given it a light and healthy twist. Forget heavy sauces, here we focus on letting the natural sweetness of the vegetables shine. We're talking slow-cooked onions, garlic, and peppers that practically melt in your mouth, followed by bursts of cherry tomato juice, and a touch of syrupy balsamic for a tangy finish.
What makes this stew truly special is its versatility. It's delicious served warm with a dollop of homemade vegan ricotta or a sprinkle of toasted almonds for extra crunch. And the best part? It tastes even better the next day! Perfect for meal prep or those nights when you just want a quick and nutritious dinner.
Ingredient Spotlight:
Onions: I like to use red onions for their sweetness, but brown or shallots work great too. Caramelizing them slowly in olive oil is key for building depth of flavour.
Garlic: Plenty of garlic is a must! Four cloves are just right for this stew, sautéed until fragrant.
Peppers: Use a mix of colourful sweet peppers for the best flavour. Thinly sliced, they soften beautifully as they cook.
Chickpeas: Two cans of chickpeas add protein and heartiness. Puy lentils or cannellini beans would also be a great alternative.
Olive Oil: A generous amount of olive oil not only adds flavour, but it also keeps the stew moist and luscious.
Cherry Tomatoes: Halved cherry tomatoes burst with sweetness and create a light, juicy sauce.
Fresh Herbs: Parsley and basil add a fresh, vibrant finish. Oregano would also be a lovely touch.
Balsamic Vinegar: A drizzle of thick, syrupy balsamic vinegar provides a sweet and tangy counterpoint to the vegetables.
How to Make This Delightful Stew:
- Caramelize the Onions: Cook thinly sliced onions in olive oil over low heat until they're softened and caramelized, about 15 mins. Add the garlic and cook for another minute until fragrant.
- Caramelize the Peppers: Add sliced peppers to the pan with more olive oil, cook until slightly softened. If they start to catch a little thats good as it adds to the flavour.
- Steam the Peppers: Add about 200ml of water, cover the pan, and let the peppers steam until soft and tender.
- Add Tomatoes: Add the halved cherry tomatoes and let them soften for a few minutes.
- Combine: Return the onions and garlic to the pan, add a splash of balsamic vinegar, and salt and pepper to taste. If using a regular balsamic, add a touch of maple syrup or sugar.
- Chickpea Time: Stir in the chickpeas and simmer for a few minutes to allow all the flavours to meld together.
Serve hot topped with fresh herbs, a dollop of vegan cheese, and a drizzle of extra virgin olive oil or chilli oil if you fancy a little heat. Enjoy with your favourite crusty bread to mop up all the delicious pan juices!
Recipe:
Prep time: 15 minutes Cook time: 45 minutes Serves: 4-6
Ingredients:
- 60ml (1/4 cup) olive oil, plus extra for serving
- 2 small red onions, finely sliced
- 4 cloves garlic, finely chopped
- Salt and freshly ground black pepper
- 400g (14oz) sweet peppers (about 3 bell peppers), thinly sliced
- 400g (14oz) cherry tomatoes, halved
- 30ml (2 tbsp) quality balsamic vinegar
- 2 x 400g (14oz) cans of chickpeas, drained and rinsed
- Fresh parsley and basil, chopped for serving
- Soft vegan cheese (e.g., ricotta), optional for serving
- Chilli oil or extra virgin olive oil, optional for serving
- Crusty bread, optional for serving
Method:
- Heat the olive oil in a large pot over a low heat, add the onions. Sauté until softened and caramelised. Stir occasionally.
- Add the chopped garlic to the onions, season with salt and pepper, cook for a minute until fragrant.
- Transfer the onion and garlic to a plate. Add the remaining olive oil to the pan. Once the oil is hot, add the sliced peppers and cook until slightly softened.
- Add 200ml of water, season and cover the pot. Steam until the peppers are tender but still slightly firm.
- Take the lid off, add halved tomatoes and cook for a few minutes until the tomatoes start to soften.
- Return onions and garlic to the pot. Add the balsamic vinegar and seasoning. Cook for a couple of minutes.
- Stir in the cooked chickpeas and allow to simmer to absorb the flavours.
- Taste, and adjust the seasoning as needed. This dish tastes even better the next day, so feel free to make it ahead of time.
- Serve hot garnished with fresh herbs, vegan cheese, chilli oil or olive oil. Serve with your favourite bread for scooping.
Notes:
Balsamic Vinegar: If you are using a thinner, more acidic balsamic, you may want to add a small amount of sugar or maple syrup to the stew to balance the acidity out.
Chilli Oil: For those who like some heat, try adding some harissa or chipotle paste to the stew as well as or instead of chilli oil at the end.
Enjoy this bowl of sunshine and flavour. Happy Cooking!
#lazycatkitchen #vegan #stew #healthy #easyrecipe