This is a zesty, nutrient packed, high protein, high fibre stew that hits all of your taste buds at once. A big thank you to my client Danielle who brought me a serving at work. I took a bite, put the plate down, and immediately called her to demand that she share her recipe with the rest of us. And so here it is with a few tweaks:
Ingredients
- ¾ to 1 cup Fava Beans (dry, to be sprouted).*
- 1 cup Ancient Mix (dry, to be sprouted).*
- 2 large (900 ml) jars of tomatoes with herbs (if not homemade, use low sodium cans from the store – diced or whole).
- 900 ml of vegetable broth (homemade or low sodium option from store).
- 1 1/2 to 2 cups of water.
- 2 small sweet potatoes, diced.
- 340g (approx 2 cups) shredded veggies/greens** (homemade or purchased from store).
- 240g (approx 1 cup) shredded carrots (homemade or purchased from store).
- 2 to 3 large garlic cloves, minced.
- 1 large onion, diced.
- Chilli infused olive oil (optional)***
- Chilli flakes (optional)***
- 1 tbsp. dried Italian seasoning mix.
- Fresh herbs.
- Salt and Pepper to taste.
* You can increase the amount of Fava Beans to 2 cups and omit the Ancient mix. It’s to your preference.
** Regarding the shredded veggies/greens: Danielle used a store bought “beet slaw” that included the following ingredients, listed in order of quantity: shredded broccoli stalks, shredded carrots, angel hair-cut green cabbage, shredded golden beets, shredded kale. A spiral cutter tool would come in handy if recreating this at home.
*** If you’re not using the Chilli infused olive oil but still want to add a bit of heat to your stew, add a generous pinch of Chilli flakes during cooking.
Preparation:
- Sprout the Fava Beans and Ancient Mix for approximately 2-3 days. (Refer to the user guide that came with your Markito Nutrition Sprouting Kit).
- In a large pot, cook the onion and garlic in a bit of water until golden. Add the veggie broth, tomatoes, water, fava beans, Italian seasoning, Chilli flakes (optional), salt and pepper to taste.
- Bring to a boil. Cover and let simmer over medium/low heat for about 20 to 25 minutes or until fava beans are tender.
- Add the diced sweet potatoes, Ancient mix sprouts, shredded veggies/greens mix and shredded carrots, and let simmer for an additional 10 minutes. If needed, add more broth or water.
- Poor into separate bowls and add freshly minced herbs. Drizzle with a little amount of Chilli infused oil (optional).
Makes 4-6 servings
Bon Appétit!
Marc & Christine
