Ingredients with Measurements:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) chickpeas, drained and rinsed
- 2 cups vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add chopped onion and garlic and sauté for 2-3 minutes until fragrant.
3. Add chopped red and yellow bell peppers, carrots, celery, and zucchini to the pot and stir to combine.
4. Cook the vegetables for 5-7 minutes until they start to soften.
5. Add diced tomatoes, chickpeas, vegetable broth, tomato paste, dried thyme, smoked paprika, cayenne pepper, salt, and pepper to the pot.
6. Stir everything together and bring the stew to a boil.
7. Reduce the heat to low and let the stew simmer for 20-25 minutes until the vegetables are tender.
8. Taste and adjust seasoning as needed.
9. Serve hot, garnished with fresh parsley.
- Time:
Preparation time: 15 minutes
- Cooking time: 30 minutes
Temperature:
- Stovetop: medium heat for sautéing, low heat for simmering
Serving size:
- Makes 4-6 servings
Nutritional information:
- Calories: 200
- Fat: 4g
- Carbohydrates: 33g
- Protein: 8g
- Fiber: 9g
Substitutions for ingredients:
- You can use any vegetables you have on hand or prefer in this recipe.
- You can use any type of beans instead of chickpeas.
- You can use chicken or beef broth instead of vegetable broth.
Variations:
- Add some diced potatoes or sweet potatoes to the stew for extra heartiness.
- Add some chopped kale or spinach to the stew for extra greens.
- Add some cooked quinoa or rice to the stew for extra texture.
Tips and tricks:
- You can make this stew ahead of time and store it in the fridge for up to 3 days.
- This stew freezes well, so you can make a big batch and freeze it for later.
- You can serve this stew with some crusty bread or over some cooked grains.
Storage instructions:
- Store the leftover stew in an airtight container in the fridge for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
- Serve the stew in bowls or on plates.
- Garnish the stew with some fresh parsley or other herbs.
Garnishes:
- Fresh parsley, chopped
- Crusty bread
Pairings:
- Crusty bread
- Cooked grains
- Salad
Suggested side dishes:
- Roasted vegetables
- Salad
- Bread
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 thicken it up.
Food safety advice:
- Make sure to cook the vegetables and beans thoroughly to avoid any foodborne illnesses.
Food history:
- Pepperpot stew is a traditional Caribbean dish that originated in Guyana. It's usually made with meat, but this vegetarian version is just as delicious.
Flavor profiles:
- This stew is savory, slightly spicy, and full of flavor from the vegetables and spices.
Serving suggestions:
- Serve this stew as a main dish for lunch or dinner.
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Region: Caribbean