Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 potatoes, diced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground allspice
- 2 cups vegetable broth
- 1/2 cup white wine
- 1 (14.5-ounce) can diced tomatoes
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1/4 cup chopped fresh parsley
- Salt and freshly ground black pepper, to taste
Special Equipment Needed:
- Large pot
- Wooden spoon
Step-by-Step Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the carrots, celery, and potatoes and cook for another 5 minutes.
4. Add the thyme, oregano, smoked paprika, cumin, coriander, cinnamon, nutmeg, and allspice and stir to combine.
5. Add the vegetable broth, white wine, diced tomatoes, black beans, and chickpeas and stir to combine.
6. Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, stirring occasionally.
7. Add the parsley and season with salt and pepper, to taste.
8. Simmer for an additional 10 minutes.
9. Serve hot.
Time:
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Temperature: Medium heat
Serving Size: 4-6
Nutritional Information:
Calories: 250
Fat: 5g
Carbohydrates: 39g
Protein: 11g
Substitutions for Ingredients:
- Olive oil: canola oil, avocado oil, or coconut oil
- Onion: leek, shallot, or garlic
- Carrots: sweet potato, parsnip, or turnip
- Celery: fennel, celeriac, or kale
- Potatoes: sweet potatoes, parsnips, or turnips
- Vegetable broth: chicken broth or beef broth
- White wine: dry white vermouth or dry white sherry
- Diced tomatoes: crushed tomatoes or tomato sauce
- Black beans: kidney beans, pinto beans, or cannellini beans
- Chickpeas: white beans or black-eyed peas
- Parsley: cilantro, basil, or oregano
Variations:
- Add 1/2 cup of cooked quinoa for added protein
- Add 1/2 cup of cooked rice for added texture
- Add 1/2 cup of cooked farro for added fiber
- Add 1/2 cup of cooked barley for added flavor
- Add 1/2 cup of cooked lentils for added nutrition
- Add 1/2 cup of cooked bulgur for added texture
Tips and Tricks:
- For a thicker stew, mash some of the potatoes with a potato masher.
- For a spicier stew, add 1/4 teaspoon of cayenne pepper.
- For a smokier stew, add 1/2 teaspoon of smoked paprika.
- For a sweeter stew, add 1/4 cup of honey or maple syrup.
Storage Instructions:
Store in an airtight container in the refrigerator for up to 5 days.
Reheating Instructions:
Reheat in a pot over medium heat until warmed through.
Presentation Ideas:
Serve the stew in individual bowls with a dollop of sour cream and a sprinkle of freshly chopped parsley.
Garnishes:
Sour cream, freshly chopped parsley, freshly grated Parmesan cheese, crumbled bacon, diced avocado, diced red onion, diced jalapeno, diced bell pepper, diced tomatoes, diced cucumber, diced radish, diced olives, diced pickles, diced hard-boiled egg, diced green onion, diced celery, diced mushrooms, diced apples, diced pears, diced pineapple, diced mango, diced kiwi, diced peaches, diced papaya, diced banana, diced coconut, diced nuts, diced seeds, diced dried fruit, diced fresh herbs, diced cooked meats, diced cooked seafood, diced cooked beans, diced cooked grains, diced cooked vegetables, diced cooked potatoes, diced cooked pasta, diced cooked rice, diced cooked quinoa, diced cooked farro, diced cooked barley, diced cooked lentils, diced cooked bulgur, diced cooked couscous, diced cooked polenta, diced cooked tempeh, diced cooked tofu, diced cooked seitan, diced cooked tempeh, diced cooked jackfruit, diced cooked squash, diced cooked zucchini, diced cooked eggplant, diced cooked artichoke, diced cooked asparagus, diced cooked broccoli, diced cooked cauliflower, diced cooked spinach, diced cooked kale, diced cooked collard greens, diced cooked cabbage, diced cooked Brussels sprouts, diced cooked bok choy, diced cooked leeks, diced cooked onions, diced cooked garlic, diced cooked shallots, diced cooked peppers, diced cooked chiles, diced cooked jalapenos, diced cooked habaneros, diced cooked anchovies, diced cooked capers, diced cooked olives, diced cooked sun-dried tomatoes, diced cooked pickles, diced cooked sauerkraut, diced cooked kimchi, diced cooked miso, diced cooked seaweed, diced cooked seaweed salad, diced cooked edamame, diced cooked tofu, diced cooked tempeh, diced cooked seitan, diced cooked jackfruit, diced cooked nuts, diced cooked seeds, diced cooked cheese, diced cooked dairy, diced cooked yogurt, diced cooked cream cheese, diced cooked sour cream, diced cooked cream, diced cooked butter, diced cooked hummus, diced cooked guacamole, diced cooked salsa, diced cooked chutney, diced cooked jam, diced cooked peanut butter, diced cooked almond butter, diced cooked tahini, diced cooked nut butter, diced cooked nutella, diced cooked honey, diced cooked maple syrup, diced cooked agave nectar, diced cooked coconut, diced cooked coconut milk, diced cooked coconut cream, diced cooked coconut oil, diced cooked olive oil, diced cooked avocado oil, diced cooked sesame oil, diced cooked vegetable oil, diced cooked apple cider vinegar, diced cooked balsamic vinegar, diced cooked red wine vinegar, diced cooked white wine vinegar, diced cooked rice vinegar, diced cooked champagne vinegar, diced cooked lemon juice, diced cooked lime juice, diced cooked orange juice, diced cooked grapefruit juice, diced cooked cranberry juice, diced cooked tomato juice, diced cooked vegetable juice, diced cooked hot sauce, diced cooked Worcestershire sauce, diced cooked soy sauce, diced cooked tamari, diced cooked miso, diced cooked fish sauce, diced cooked hoisin sauce, diced cooked BBQ sauce, diced cooked ketchup, diced cooked mustard, diced cooked mayonnaise, diced cooked relish, diced cooked horseradish, diced cooked wasabi, diced cooked ginger, diced cooked garlic, diced cooked onion, diced cooked shallots, diced cooked peppers, diced cooked chiles, diced cooked jalapenos, diced cooked habaneros, diced cooked anchovies, diced cooked capers, diced cooked olives, diced cooked sun-dried tomatoes, diced cooked pickles, diced cooked sauerkraut, diced cooked kimchi, diced cooked miso, diced cooked seaweed, diced cooked seaweed salad, diced cooked edamame, diced cooked nuts, diced cooked seeds, diced cooked herbs, diced cooked spices, diced cooked chili powder, diced cooked cumin, diced cooked coriander, diced cooked cinnamon, diced cooked nutmeg, diced cooked allspice, diced cooked paprika, diced cooked turmeric, diced cooked cayenne pepper, diced cooked black pepper, diced cooked white pepper, diced cooked red pepper flakes, diced cooked garlic powder, diced cooked onion powder, diced cooked celery salt, diced cooked smoked paprika, diced cooked curry powder, diced cooked garam masala, diced cooked Italian seasoning, diced cooked herbes de Provence, diced cooked bay leaves, diced cooked oregano, diced cooked thyme, diced cooked rosemary, diced cooked sage, diced cooked basil, diced cooked parsley, diced cooked cilantro, diced cooked mint, diced cooked dill, diced cooked chives, diced cooked lemon zest, diced cooked lime zest, diced cooked orange zest, diced cooked grapefruit zest, diced cooked lemon juice, diced cooked lime juice, diced cooked orange juice, diced cooked grapefruit juice, diced cooked cranberry juice, diced cooked tomato juice, diced cooked vegetable juice, diced cooked hot sauce, diced cooked Worcestershire sauce, diced
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Region: Icelandic