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Chunky Veggie Stew with Garbanzo Beans

This recipe is perfect if you're cooking for one or two people and you want leftovers for the next day. If you're cooking for more mouths, double it.
Author Molly Patrick of Clean Food Dirty Girl

Ingredients

  • 1 cup yellow onion 1/2 of an average size onion // 120g, diced
  • 1 cup carrot 120g, chopped
  • 3 celery stalks about 1 cup // 110g, chopped
  • 1 cup sweet potato about 1/2 cup. Boil the other half of the potato for your green smoothies // 125g, chopped
  • 3 garlic cloves minced
  • 1 tablespoon vegan worcestershire sauce I use Annie's
  • 2 tablespoons tomato paste 35g
  • 10 turns black pepper
  • 1/2 teaspoon sea salt
  • 1/4 cup rice flour 35g
  • 3 cups water
  • 2 bay leaves
  • 1 cup cooked garbanzo beans 160g
  • 1/4 cup packed parsley 16g, chopped

Instructions

  1. Chop all of your veggies and measure out all of your ingredients first. This will make it easier to throw together.
  2. After you have chopped all the veggies and measured everything out, heat a pot for about a minute so it gets nice and hot, and then add the onions.
  3. When the onions start to stick, add two tablespoons of water to the pan and stir. This will help caramelize the onions and get the stuck bits off from the pan. Continue to cook for 5-7 minutes until the onions are nice and brown, adding a tablespoon of water at a time when the onions start to stick.
  4. Add the carrots, celery, sweet potato, garlic, Worcestershire sauce, tomato paste, black pepper and sea salt and stir until everything is combined.
  5. Add the rice flour and stir until everything is incorporated and then slowly add in the water, stirring as you go.
  6. Add the bay leaves, cover the pan with a lid at angle and simmer for 30 minutes.
  7. It’s important to stir the stew frequently as it cooks so the ingredients don’t stick to the bottom of the pan. Stir it every few minutes.
  8. After 30 minutes, add the cooked garbanzo beans and the parsley, stir and cook for an additional 15 minutes, until the veggies are soft to your liking. Continue to stir every few minutes during this last bit of cooking.
  9. When serving, do not serve the bay leaf.