This Ikarian longevity stew is a hearty, plant-based dish filled with nutrient-rich vegetables, legumes, and wholemeal pasta. It’s packed with cruciferous greens, beans, and a flavorful tomato base, offering a nourishing and comforting meal. Perfect for boosting immunity and promoting heart health.
Ingredients
- 2 onions
- 3 cloves of garlic
- 2 carrots
- 2 leeks
- 200 g broccoli
- 100 g kale
- 1 x 400g tin black beans
- 1 x 400g tin cooked chickpeas
- 1 x 400g tin cooked lentils
- 2½ litres vegetable stock
- 150 g dry wholemeal pasta such as fusilli
- 1 x 680g jar of tomato passata or 2 x 400g tins of chopped tomatoes
- 100 g tomato purée
- 2 tbsp tamari or soy sauce
- Salt to taste
- ½ tsp black pepper
- chili flakes to taste optional
Instructions
Prepare your vegetables
- Peel and finely dice the onions and garlic. Slice the carrots and cut the leeks into thin rounds. Cut the broccoli into small florets and finely chop the stalk, making sure to use it as well. Separate the kale leaves from the stalks, and finely chop both leaves and stalks. Drain and rinse the black beans, chickpeas and lentils.
Fry the onions
- In a large pot over a high heat, add the diced onions. Cook for 3-4 minutes, stirring regularly. If they begin to stick, add 2 tablespoons of water or vegetable stock to deglaze the pot.
Cook and sweat the veg
- Add the leeks, carrots, broccoli, kale stalks and a generous pinch of salt to the pot. Cook for 2 minutes, stirring regularly.
- Add 50ml of vegetable stock, cover with a lid, reduce the heat to low-medium and let the vegetables sweat for about 10 minutes, stirring occasionally.
Add the remaining ingredients
- To the pot, add the black beans, chickpeas, lentils, pasta, tomato passata, tomato purée, tamari, the rest of the vegetable stock and the kale leaves. Stir to combine. With the lid on, bring the stew to a boil. Then reduce the heat to low and let it simmer for 10 minutes. Stir occasionally.
Taste and season
- After simmering, taste the stew and adjust the seasoning with salt and black pepper. If you prefer a spicier stew, add some chilli flakes to your liking.
Serve
- Serve the stew warm with fresh bread on the side for a hearty and nourishing meal.
This stew can also be cooked in a slow cooker. Combine all the ingredients and cook on low for several hours, until the flavors are well combined and the vegetables are tender.