High Protein One Pot Vegetable Stew
Ingredients
- Some oil or butter
- 3 cloves garlic, finely chopped
- 1 medium-sized onion, finely chopped
- Celery sticks (optional)
- Salt (to taste)
- Chili flakes (to taste)
- 1.5 teaspoons dried oregano or mixed herbs
- 1/4 cup zucchini, finely chopped
- 1/4 cup carrots, finely chopped
- 1/4 cup boiled sweetcorn
- 1 cup boiled chickpeas
- 1 cup boiled rajma
- 1 cup blanched tomato puree (from 6 medium-sized tomatoes)
- Water (as needed)
- 1.5 teaspoons brown sugar or jaggery powder
- Bell peppers
- A few basil leaves
- Parmesan cheese (optional)
- Chopped avocado (optional)
Preparation
In a pan, heat some oil or butter and toss in 3 cloves of finely chopped garlic, 1 medium-sized finely chopped onion, and optional celery sticks.
Sauté until fragrant, then season with salt and chili flakes to suit your taste, adding 1.5 teaspoons of dried oregano or mixed herbs.
Keep it cooking on medium heat, avoiding browning the vegetables to maintain their vibrant color.
Add in your finely chopped vegetables, such as 1/4 cup each of zucchini, carrots, and boiled sweetcorn, or substitute with broccoli or beans.
Let the vegetables cook for about 5 minutes, then stir in 1 cup of boiled pulses like chickpeas and rajma.
Pour in 1 cup of blanched tomato puree made from 6 medium-sized tomatoes and let everything simmer for another 5 minutes.
Adjust the consistency with water, add 1.5 teaspoons of brown sugar or jaggery powder to balance the acidity, and toss in some bell peppers for color.
Bring it to a boil and turn off the heat, then tear a few basil leaves into the pot just before serving.
To elevate your bowl, sprinkle some parmesan cheese or your favorite cheese on top, and optionally add some chopped avocado for creaminess.
