Superlegumes

Author:Freer, Chrissy
Language: eng
Format: epub
Published: 2015-05-31T16:00:00+00:00

tip For a gluten-free version, use gluten-free stock.

Vegetable and harissa stew with pistachio and herb burghul

vegan

This stew is full of flavour. The combination of chickpeas and burghul provides a complete protein, ideal for vegetarians.

Preparation time: 20 minutes

Cooking time: 30 minutes

Serves 4

300 g (10½ oz) podded fresh or frozen broad (fava) beans

1 tablespoon olive oil

1 large onion, diced

3 garlic cloves, thinly sliced

1 teaspoon finely grated ginger

1 teaspoon ground cumin

½ teaspoon ground turmeric

400 g (14 oz) tin diced tomatoes

250 ml (9 fl oz/1 cup) vegetable stock

1 teaspoon harissa paste, or to taste, plus extra to serve

2 carrots, peeled and coarsely chopped

400 g (14 oz) tin chickpeas, drained and rinsed

1 red capsicum (pepper), seeded and coarsely chopped

150 g (5½ oz) green beans, sliced

Coriander (cilantro) leaves, to garnish

PISTACHIO AND HERB BURGHUL

115 g (2/3 cup) coarse burghul (bulgur)

2 tablespoons pistachio kernels, coarsely chopped

2 tablespoons currants

2 tablespoons each coarsely chopped flat-leaf parsley and coriander (cilantro)

1 Cook the broad beans in a saucepan of boiling water for 1 minute. Refresh under cold running water. Drain. Peel off the skins and discard. Set aside.

2 Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring, for 5 minutes or until softened, then add the garlic, ginger, cumin and turmeric and cook, stirring, for 1 minute, or until fragrant. Add the tomatoes, stock and harissa paste and bring to the boil.

3 Add the chopped carrot and simmer for 10 minutes. Add the chickpeas and capsicum and simmer for a further 5 minutes. Add the broad beans and green beans and simmer for 5 minutes or until the beans are tender.

4 Meanwhile, put the burghul in a large heatproof bowl. Add 500 ml (17 fl oz/2 cups) boiling water and set aside to soak for 5 minutes. Drain and squeeze out any excess moisture by pressing with the back of a spoon. Return the burghul to the bowl and add the pistachios, currants and herbs. Season to taste with sea salt and freshly ground black pepper.

5 Serve the vegetable stew on the burghul, garnished with coriander leaves and a dollop of harissa.

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