One of our favourite recipes from our cookbook The Happy Pear 20! This recipe is based on an Ikarian longevity stew that one of the longest living families in the world seemingly ate every day for lunch. This is so nourishing and tasty, it’s oil-free, high in beans, lentils and lots of cruciferous veg (broccoli & kale). A great dish to nurture your immune system. We love to serve this with some delicious sourdough bread. This dish can also be great cooked in a slow cooker over the course of a day as the flavours meld together and it can taste even better!
Takes 40 minutesminutes
Serves 6
Ingredients
2onions
3clovesof garlic
2carrots150g,
2leeks400g,
1x 400g tin black beans
1x 400g tin cooked chickpeas
1x 400g tin cooked lentils
150gdry wholemeal pastasuch as fusilli
200gbroccoli
100gkale
1x 680g jar tomato passata or 2 x 400g tins chopped tomatoes
100gtomato paste
2tablespoonstamarior soy sauce
2.5litres vegetable stock
½teaspoonblack pepper
Optional: chilli flakes to taste
Salt to taste
Instructions
Prepare your vegetables: Peel and finely dice the onions and garlic. Slice the carrots and cut the leeks into thin rounds (approx 2 cm rounds). Cut the broccoli into small florets and finely chop the stalk making sure to use it as well. Separate the kale leaves from the stalk and finely chop and finely chop the stalk aswell. Drain and rinse the black beans, chickpeas and lentils.
Fry the onions: In a large pot over a high heat, add the diced onions. Cook for 3-4 minutes, stirring regularly. If anything begins to stick, add 2 tablespoons of water/vegetable stock to deglaze the pot.
Cook & sweat the veg: Add the leeks, carrots, broccoli stalks, kale stalks, and a generous pinch of salt. Cook for 2 minutes stirring regularly. Add 50 ml of vegetable stock, cover with a lid, reduce the heat to low to medium and let the vegetables sweat for about 10 minutes, stirring occasionally.
Add the remaining ingredients: To the pot, add the black beans, chickpeas, lentils, tomato passata, tomato paste, tamari, the rest of the vegetable stock, pasta, and kale leaves. Stir to combine. With the lid on, bring the stew to a boil. Then, reduce the heat to low and let it simmer for 10 minutes. Stir occasionally.
Taste & Season: After simmering, taste the stew and adjust the seasoning with salt and black pepper. If you prefer a spicier stew, add chilli flakes to your liking.
Serve the stew warm with fresh bread on the side for a hearty and nourishing meal.
Notes
This stew can also be cooked in a slow cooker. Combine all ingredients in the slow cooker and cook on low for several hours until the flavours are well combined and the vegetables are tender.
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