Sauté pan/deep frying pan/ skillet. With a lid or use a large plate.
To sauté veggies:
2tspolive oilAlternatively use 125ml (1/2cup) of vegetable stock if on a reduced oil diet.
For the stew:
550gramspotatoesAbout 4 cups. Chopped into 1/2 inch or bitesize pieces.
200gramslong grain riceabout 3/4 - 1 cup
1canchickpeas400 grams/ 14 oz drained. About 1 1/2 cups/240 grams.
1largebell pepperabout 140 grams or 1 1/2 cups. Can use mixed frozen peppers. Red, orange or yellow are the best choices for this meal.
100gramskaleabout 2 cups either frozen or fresh. Or spinach, spring greens or collard greens. Chopped into small pieces. If using spinach keep whole.
1mediumred onion about 1 cup. Rough chopped.
4clovesgarlicsliced. Use more garlic if liked.
2tspgarlic granulesoptional but tasty.
1 ½tspdried mixed herbs
1tbsppaprikasweet paprika if you have it.
500gramspassataOr 1 can of chopped tomatoes 400 grams/ 14 oz.
1tspsugaror maple syrup or your usual sweetener/sugar
1200mlvegetable stock Plus extra if required at the end of cooking to thin out the sauce.
olivesoptional. Garlic stuffed olives are particularly tasty with this stew
fresh lemon juiceoptional. Squeeze a spritz of fresh lemon juice over each serving for a summer citrusy flavour burst.
small handful of fresh basil leaves or chopped parsley.optional
Heat olive oil or 125ml of vegetable stock in the pan.Add the onion and sauté over a low-medium heat for 5 minutes.
Add the garlic, paprika, mixed herbs, sugar, and dried garlic.Mix well.Dry fry for about 2-3 minutes. Stirring to avoid sticking.
Add the tomato paste and passata.Pour in the vegetable stock.Mix.
Add the potatoes, chickpeas, peppers and rice.Stir.
Add a lid and bring to the boil.Simmer for 10 minutes.
Remove the lid.Add the balsamic vinegar, and some salt and pepper. Simmer for 10 minutes.
Add the kale and cook for a further 5 minutes. Spinach only needs a minute or less to wilt in the sauce.Check to see if the potatoes and rice are soft. If not add the pan lid and allow to sit off the heat for 10 minutes for everything to soften up.
Taste the seasoning and adjust if necessary.Add an extra 125-250ml (1/2-1 cup) of vegetable stock if you prefer a looser sauce. I don't usually as my family prefers a thicker sauce.
If using lemon juice add a little squeeze to each serving or over the stew in the pan.Scatter or mix olives through the stew if using. Sprinkle over some chopped basil or parsley if liked.
In the UK 1 cup equals 250ml of liquid and 1/2 cup equals 125ml.
Leftovers can be stored in the fridge in a covered container for up to 3 days.
Reheat, in a pan with a little extra water or stock, until piping hot throughout.
Portions can be frozen for up to 3-4 months. Defrost and reheat until piping hot.
The following nutritional information is for guidance only and is not a strict analysis as ingredients will vary.