Ingredients with Measurements:
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and chopped
- 2 potatoes, peeled and chopped
- 1 small head of cabbage, chopped
- 1 can of chickpeas, drained and rinsed
- 1 can of diced tomatoes
- 4 cups of vegetable broth
- 1 teaspoon of dried thyme
- Salt and pepper to taste
- 2 tablespoons of olive oil
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion and minced garlic to the pot and sauté until the onions are translucent.
3. Add the chopped carrots and potatoes to the pot and sauté for another 5 minutes.
4. Add the chopped cabbage, chickpeas, diced tomatoes, vegetable broth, dried thyme, salt, and pepper to the pot.
5. Stir everything together and bring the stew to a boil.
6. Reduce the heat to low and let the stew simmer for 30-40 minutes, or until the vegetables are tender.
7. Taste and adjust the seasoning as needed.
8. Serve hot with crusty bread.
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Medium heat for sautéing, low heat for simmering
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 220
Total fat: 6g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 800mg
Total carbohydrates: 38g
Dietary fiber: 10g
Sugar: 10g
Protein: 9g
Substitutions for ingredients:
- You can use any type of beans instead of chickpeas.
- You can use any type of broth instead of vegetable broth.
- You can use fresh or canned tomatoes instead of diced tomatoes.
Variations:
- You can add other vegetables such as zucchini, bell peppers, or green beans.
- You can add cooked rice or pasta to the stew to make it more filling.
- You can add a splash of vinegar or lemon juice to brighten the flavors.
Tips and tricks:
- Make sure to chop the vegetables into similar-sized pieces so they cook evenly.
- You can make this stew ahead of time and reheat it when ready to serve.
- This stew tastes even better the next day, so feel free to make a big batch and enjoy it throughout the week.
Storage instructions:
- Store any leftover stew in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
- Serve the stew in bowls with a slice of crusty bread on the side.
Garnishes:
- You can sprinkle some chopped fresh parsley or cilantro on top of the stew for a pop of color.
Pairings:
- This stew pairs well with a crisp green salad or a side of roasted vegetables.
Suggested side dishes:
- Crusty bread, garlic bread, or cornbread would all be great side dishes for this stew.
Troubleshooting advice:
- If the stew is too thick, you can add more broth or water to thin it out.
- If the stew is too thin, you can let it simmer for a bit longer to reduce the liquid.
Food safety advice:
- Make sure to cook the vegetables until they are tender and the stew is heated through to avoid any foodborne illnesses.
Food history:
- Kawlata is a traditional Maltese stew made with cabbage, pork, and beans. This vegetarian version is a healthier twist on the classic dish.
Flavor profiles:
- This stew is savory, hearty, and comforting. The combination of vegetables, chickpeas, and thyme creates a delicious flavor profile.
Serving suggestions:
- This stew is perfect for a cozy dinner at home or for a potluck with friends and family.
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